Take A Break Before You Break

Forced time off from running is not fun. One of the biggest mistakes runners make is only resting when their body rebels in the form of injury or illness. Instead, I recommend having planned periods of rest throughout the year to let your body reset and your mind recharge. Every 3-6 months, plan a goal race (or peak in training) that is followed by 2-4 weeks off from training. Everyone is different with how they handle training and resting, but to be honest, I literally go through running withdrawal during this time.  Even though I dislike breaks, after 16 years of training hard and resting hard, I have learned some tricks that help me enjoy these important weeks of recovery. 

Vacation!
If you’re like me, most of your traveling is for work or for racing. Planning a trip after your goal race or planned end-of-season gives you something to look forward to after all those months of training. When you don’t have to structure your vacation around getting in your run, there suddenly seems to be more hours in the day. This extra time (and extra energy) you have allows you to maximize your trip by staying up late, walking a million miles, and eating and drinking without fear of how your stomach will feel during your workout tomorrow. 

Activities!
I look forward to my break, but after two days of no running, I feel bored and antsy. Exploring alternative forms of exercise such as hiking, spin classes, swimming, rock climbing, and ElliptiGO/elliptical, are some of my favorite activities. Finding non-running outlets for your energy can help you enjoy your time off too.

Socializing!
When I am training, my life is structured without much time (or energy) to socialize. While on a break, plan more social activities. Try a new restaurant, order a drink (or two) and dessert. Enjoy happy hours, dinner parties, ice cream socials. Spend time having fun, dressing up, and being merry. (*Safely and responsibly at this time)

How long do I need to rest?
There are several factors to consider when you plan a break to determine how long you should refrain from running:

1-The length of your previous training block. If you have been training for more than 4 months, it is smart to take at least 2 weeks to recover.

2-The length of your final race. If you ran a half marathon or shorter, 2 weeks is probably adequate, but if you ran a marathon, you may need to take up to 4 weeks off.

3-The physical state of your body. If you have any injuries, you may need even longer than 4 weeks to fully heal. Don’t rush back to training before your body is ready.

4-The psychological state of your mind. If you feel drained and mentally exhausted, wait to run again until you miss training and are ready to get back to the grind. Don’t rush the rest period and enjoy your complete recovery.

Regardless of how long you take off, it is important to ease back into running after taking a break. Start with a few weeks of light, easy miles as your body adapts back to the training routine. Within 2-4 weeks you will feel like yourself again and will be ready to chase your next goal with a newly energized mind and body!

“Get Running”

NSG

2016 NYC Marathon

Monaco

Bike Tour of Barcelona

Amalfi Coast

FREE (1 month) Get Running Basic Run Plan

Try a FREE one month basic run plan. Coach Neely and Coach Katie help runners of all ages and abilities chase their goals.

The Get Running Basic Run Plan for those wanting to have consistency and progression with a structured training plan designed to build a strong base of aerobic fitness. (Keep the pace at a slow and controlled intensity so you can have the desired progression).

1-Run 1mile

2-Rest

3-Run 1.5miles

4-Rest

5-Run 2miles

6-Rest

7-Run 2.5miles

8-Rest

9-Run 3miles

10-Rest

11-Run 1.5miles

12-Rest

13-Run 2miles

14-Rest

15-Run 2.5miles

16-Rest

17-Run 3miles

18-Rest

19-Run 3.5miles

20-Rest

21-Run 2miles

22-Rest

23-Run 2.5miles

24-Rest

25-Run 3miles

26-Rest

27-Run 3.5miles

28-Rest

29-Run 4miles

30-Rest

31-Run 5miles

Let us know if you try it! We have never offered FREE coaching plans before so any feedback would be greatly appreciated. Share with your friends too so you can keep each other accountable. For a more individualized and structured plan email me neelyruns@gmail.com

Get Running!

Coach Neely & Coach Katie

FREE (1 month) Get Running Walk/Run Plan

Coach Neely has helped runners of all abilities chase their goals since she started her coaching business in 2013.

The Get Running Walk/Run Program for anyone who wants to get into running with a progressive routine! Goal: Work up to 1 hour of exercise. (Keep the pace at a slow and controlled intensity so you can have the desired progression).

1-Walk 1minute / Run 1minute x10 for 20minutes total

2-Rest

3-Walk 1minute / Run 2minutes x8 for 24minutes total

4-Rest

5-Walk 1minute / Run 3minutes x7 for 28minutes total

6-Rest

7-Walk 1minute / Run 4minutes x6 for 28minutes total

8-Rest

9-Walk 1minute / Run 5minutes x5 for 30minutes total

10-Rest

11-Walk 1minute / Run 6minutes x5 for 36minutes total

12-Rest

13-Walk 1minute / Run 7minutes x4 for 32minutes total

14-Rest

15-Walk 1minute / Run 8minutes x4 for 36minutes total

16-Rest

17-Walk 1minute / Run 9minutes x3 for 30minutes total

18-Rest

19-Walk 1minute / Run 10minutes x3 for 33minutes total

20-Rest

21-Walk 1minute / Run 15minutes x2 for 32minutes total

22-Rest

23-Walk 1minute / Run 18minutes x2 for 38minutes total

24-Rest

25-Walk 1minute / Run 20minutes x2 for 42minutes total

26-Rest

27-Walk 1minute / Run 22minutes x2 for 46minutes total

28-Rest

29-Walk 1minute / Run 24minutes x2 for 50minutes total

30-Rest

31-Run 60minutes without stopping

Let us know if you try it! We have never offered FREE coaching plans before so any feedback would be greatly appreciated. Share with your friends too so you can keep each other accountable. For a more individualized and structured plan email me neelyruns@gmail.com

Get Running!

Coach Neely & Coach Katie