Off Season Training for Runners: What to Do
There’s nothing like the high of a great racing season. But when your last race is over, what’s next?
For the first few weeks, hit pause on running. Even professional runners impose a hiatus from running to travel, watch tv, or do anything they’ve put off due to racing demands. 4
Then, it’s time to reflect and set next season’s racing goals. What went well this season? What could have been better? Where do you want to be next year? And, how will you get there?
Off season training for runners incorporates strength work, to address muscle imbalances, and to prevent injuries.
And, while you’ll still run, your running routine will include shorter, less intense runs to maintain aerobic fitness without overtraining.
Exercises: Off Season Training for Runners
Exercises for Weak Hips
All in the Hips (Runner’s World)
Moves for Weak Glutes
4 Glute Exercises That will Make You A Stronger Runner (Women’s Running)
For Whole Body Strengthening
10-Minute Strength Training Workout [VIDEO] (PopSugar)
Off Season Running Plan
Ease into training with this beginner running plan. (Hal Higdon)
This intermediate plan is for runners averaging 15-25 miles a week and who have run several races, from the 5K to the half marathon.
The advanced plan is designed for runners who race 10k or greater distances and want to improve their speed.
What type of off season training do you perform? Leave a comment below.
You May Also Like
- Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. (PubMed) ↩
- Hip abductor weakness in distance runners with iliotibial band syndrome. (PubMed) ↩
- Potential for strength and endurance training to amplify endurance performance. (PubMed) ↩
- What The Pros Do During The Off-Season, Competitor.com ↩