As runners, we often finish a marathon training block and feel a little bummed out. No matter how race day went, to work so hard for months and then…more time, less running, and maybe a little bit of a “what’s next?” feeling. That’s normal. But the marathon training off season can be the perfect time to reflect on your habits, prioritize other types of workouts, and check-in on your routines.
Using and enjoying the off season can set your future training up for success if you make the most of it.
Here are a few things to prioritize (and maybe even have fun doing) in that off season.
- Find a cross training activity you enjoy and add it to your calendar 3-4 times a week. Whether this is pilates, swimming, strength training (maybe a mix of all 3), prioritize the cross training in this season and find a routine you can maintain.
- Try new shoes. Mid-marathon training cycle isn’t the best time to try that new pair of shoes you’ve been eyeing, but off season is. Feel free to test out a few and maybe find a new favorite before your next training cycle.
- Run in new places. Been wanting to try a new trail? Or run a hillier route you usually avoid? Lower mileage time is a great time to try running in new places. Bonus points if you invite friends and try out some run clubs.
- Track your protein. Maybe you’re in a habit of this already, but if you aren’t now is a good time to check-in with where you’re at with your daily protein. Aim for 100+ grams of protein a day. Having a bit of extra time can help you focus on your cooking and protein intake which will only help with your training in the future.
- Sleep hygiene check. Are you on screens until you get in bed? Have you been meaning to replace your pillow? Sleep is so so important to recovery and having a good nighttime routine is part of good sleep. The off season is a perfect time to check in on your nighttime routine and optimize it.
- Make time for another hobby you enjoy. When you’re not marathon training, you get time back! Use that time to explore another hobby you’ve been interested in. Maybe that means more time to read, time to try pickleball, or time to try cooking some new recipes.
It can feel like a weird limbo period post-marathon, but it can also be a refreshing change of pace. It’s all about how you look at it. If you take some time now to work on the above, you’re already setting up your next training cycle for success when you get there.
For now, enjoy not having as much structure to your running and getting time back to have some fun. 🙂
Happy off season,
Dale x
