Let's Talk About the Off Season

Coach’s Corner Tip:
In the days after a big race, you will feel more recovered than you actually are. The primary blood markers of inflammation are elevated in runners for 3-7+ days, meaning that even if your soreness starts to decrease, it doesn’t mean another hard workout is a good idea.

What do we recommend?
The “off season”, classically considered November to January, is the perfect time to pump the brakes on big mileage or top-end speed and focus on the finer points. Mentally, we’ve also noticed that athletes who take a dedicated rest period from training benefit from longer running careers and are at lower risk for burnout. We’re not saying do nothing, but you can successfully maintain a cardiac base with 2-3 easy runs per week.

It’s also a great time to home in on muscle imbalances and general strength (we’re talking about you, glute med), and to address those long-standing small aches and pains you’ve been pretending don’t exist.

Where do I start?
There are plenty of online programs and ChatGPT recommendations, but we’re here to say that nothing beats the actual hands-on expertise of a clinician who’s trained in determining exactly where your body has weak links. Rather than attempt a blanket strength program, we recommend spending your time on things that will actually move the needle for you, so that by February you can start to gear up for those spring races again (ideally with a PB in mind).

Book a Runner’s Program Initial Assessment to kickstart your plan today.