Taking a break from running

After a long and (hopefully) successful season, most athletes and coaches are ready to take some time off. Athletes need a physical—and sometimes more importantly—a mental break from training and racing. In Texas, we start our season in August (don’t ask me why so early), and if fortunate, continue to race through the state meet in November. If we are very fortunate, we might even qualify for the Nike Cross Nationals meet in December. The big question is: Why should we take time off from running, and for how long?

The Importance of a Mental Break

During my time as a collegiate athlete, I was able to train very hard and stay healthy. Running 10 to 15 miles a day was something I could handle—and most of the time, enjoy. However, after training and racing through cross country, indoor track, and outdoor track, I noticed I wasn’t just physically tired but also emotionally drained.

Training at a high level is difficult and not something we, as coaches or athletes, should take for granted. Running a hard tempo or cranking out intervals is tough on both the mind and the body. An athlete must be mentally ready for the challenge, the pain, and able to push themselves in order to improve or maintain their level of fitness.

Taking a break can help athletes avoid burnout and re-energize themselves for the upcoming season. During this time, I prefer our athletes focus on spending time with their families and friends. If they feel sluggish and want to do something active, engaging in different activities—like playing pickleball or going for a hike—is great.

How Long Should Athletes Take Off from Running?

When determining how long an athlete should take off, it’s important for coaches and athletes to evaluate the athlete’s health throughout the season. Typically, athletes fall into one of the three categories below:

1. Athlete Finished the Season Healthy and Strong

I hope most of our athletes fall into this category. For these athletes, we take a one-week break from training. Athletes are free to do other forms of cross-training, but I prefer they stay away from the elliptical and bike, as those are part of our usual training throughout the season.

After the one-week break, we start with 50% of their average mileage from the past season.

Example: An athlete who runs 40 miles a week and their first week back running:

• Monday: 3 miles + strength training (med ball/core)
• Tuesday: 4 miles + 6 x 50-meter strides
• Wednesday: 4 miles + strength training (med ball/core)
• Thursday: 5 miles + 10 bleachers
• Friday: 4 miles + strength training (med ball/core)
• Saturday: Optional short run or day off
• Sunday: Off

Additionally, during the first week, the pace of the runs should be 15 seconds slower than usual. For example, if an athlete typically runs 8:00-minute pace on recovery/distance runs, it’s perfectly fine for them to run 8:15–8:30 pace. Usually, after the first week back, athletes naturally start running at their normal pace again.

2. Athlete Had a Minor Injury but Was Still Able to Compete

Some athletes may have reduced mileage due to a minor injury or had to cross-train more instead of run in order to participate. For these athletes, I prefer taking longer than a week off and using this time to focus on physical therapy and cross-training.

Once the athlete no longer experiences pain while walking, we progress to a gradual running program—usually running every other day and starting at 50% of their usual recovery run distance during the season.

Example: An athlete who typically runs 6 miles a day:

• Start by running 3 miles a day, only on Monday, Wednesday, and Friday. On the off days start with 30 minutes of cross training on the bike.

3. Athlete Was Unable to Finish the Season Due to an Injury

For these athletes, we follow the advice of doctors or athletic trainers regarding how to proceed. I always aim to be extra cautious, as the last thing I want is to push them to run before they are healthy. We ensure a gradual return to running, proceeding only when the athlete is pain-free.

During this time, it’s important for athletes to cross-train to maintain their fitness. Even when they are slowly returning to running, we include workouts on the bike or elliptical.

Example: If an athlete’s running program starts with a 1-mile run, we’ll supplement it with a 30-minute fartlek on the bike.

When to Start Doing Hard Workouts

After a few weeks, we begin reintroducing hard workouts. I usually prefer starting with something manageable on the track, like 8–10 x 200 meters with a 200-meter jog at 1600-meter race pace. We also incorporate easier fartlek workouts, such as 1 minute on and 1 minute off for 20 minutes at a local park.

It’s important to be patient and build back into harder efforts slowly, preparing for the track and field season.

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