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Four reasons to take time off from running between training cycles

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My awesome friend Annalisa Co showing me a new hilly route loop from Quarry trail in Auburn to Cool after I took a week off from running.

“So you took a voluntary week off from running? my friend Annalisa asked me with great surprise at my resolute decision to put myself in time out.

“Yes, I have, because I want to start my London marathon training strong and avoid injuries. My shins needed a break, too, and it is good for my body and mind,” I replied.

“It takes a lot of patience and discipline to do this, ” Annalisa remarked.

“Yes, it does.”

I thought of our conversation after our run, and although I am not as patient as my father used to be, I am disciplined and willing to make changes in order to achieve my highest potential. To me, scheduling regular time off in our running schedule should be as important as scheduling our speed workouts and races, as we need to let our bodies repair themselves after months of pounding and training.

Four Reasons to Take a Week Off from Running

I swam and did aqua jogging workouts four times during my week off from running. Water is great therapy for my body.

  1. To avoid injury and let the body heal itself. According to Runner’s World, it actually takes about three weeks for our bodies to fully heal, repair, and recover, which is why they recommend taking a three-week layoff once a year.
  2. To come back stronger and better prepared me for peak performance. During my week off I swam, I did Pilates and some light strength training, and did a 20 mile-bike ride once that week, but I mainly rested. With each day of rest, I felt my body relaxed, rested, and happy. As Friday came, I started to get excited about my easy 3-mile run the next day, coming back to running after my week off, which was a great decision.
  3. To provide a mental break from the demands of weekly training five to six days a week. Our mind needs as much as a break as our body, if not more sometimes, so just taking a week off will be refreshing and make running so much sweeter and exciting.
  4. To practice patience and gratitude. We runners can take our bodies for granted when things go our way, and instead of waiting for an injury to happen, we can be proactive and treat our bodies with kindness and appreciation for how much they are working for us. Also running is the perfect avenue to express our gratitude for fresh air, for strong bodies and minds, for healthy lungs and hearts, for the gift of connecting to others, and for our ability to put one foot in front of the other. When taking a scheduled break, it is easier to reflect and be grateful for the simple gift of moving one stride and breath at a time.
A nice 20-mile bike ride the day before going back to running. Smiling in anticipation of the joy to come from running in the weekend.

The beauty of taking only a week off from running is that it is not too short and not too long to really affect performance and getting back to running. Lead researcher Charles Pedlar, Ph.D. said in an interview with Runner’s World that the lack of decline in VO2 max and hemoglobin mass “suggests that with the resumption of training we could see a fairly rapid return to form. Plasma volume can rapidly expand since it is composed mostly of water.”

Five days after coming back to running, my awesome friend and training partner Bryn Mumma and I did a great speed workout 10X1 min hard/1 min easy, followed by 4×30 sec hill repeats. To my surprise, I felt amazing and not out of breath, as I had expected. I am sure my aqua jogging helped a lot. Not only did I feel physically recharged, but I was also mentally ready for the upcoming hard marathon workouts. The best thing is that my shins were not hurting anymore, which was the main reason for the voluntary time out, as well as the fact that I have run for five months without a longer break.

Bryn and I back at it, doing a fun speed workout and enjoying the lovely company of deer during our cool down.

To sum things up, if you are asking yourself whether to take a break, or not to take a break, the answer should be YES! Your body and mind will thank you, and you might just prevent an injury lurking out there and striking when you least expect it. Be smart and kind to your body, and don’t be afraid to put yourself in time out, because we adults need it sometimes just as much as our kids. Happy feet and happy resting when needed!

For more inspiration on how to let “AIR,” which stands for adaptation, inspiration, and resilience guide and uplift you during these uncertain and crazy times, please consider buying my print edition or e-book The PR- The Poetics of Running, A Book of Poetry in Motion on Amazon, or buy it straight from my blog by clicking on my books link, which will take you to Amazon. A portion of the proceeds from the sale of the book is going to Girls on the Run Sacramento chapter organization.

For more info on running and real estate, whether buying or selling, please e-mail me at carmenmicsa@yahoo.com, or call me at 916-342-2446. Also mention this blog and receive a great offer whether buying (credit for closing costs), or selling (commission discount). Running for real estate with joy!