PUBLISHED 10/03/2006
After competing in the LaSalle Bank Chicago Marathon on October 22, top American runners Brian Sell, 27, and Clint Verran, 31, will take a well-deserved break from all their hard work. But that doesn't mean they'll plop on the couch and grab a bag of chips. Instead, they'll stop running for two weeks, but they'll hike and swim before gradually resuming training over the next four weeks for a six-week period of downtime.
Some runners want to slack off entirely after a big event. Others get so pumped up on good experiences or lingering crisp fall weather that they don't want to take any time off at all. But it's important to find a balance between rest and staying fit, say Keith and Kevin Hanson, coaches of the Hanson-Brooks Distance Project, of which Sell and Verran are members. Hard training and racing should be followed by active downtime. "The recovery phase, what I call reknitting, is crucial," says Kevin Hanson. "Without it, your performance drops or you get injured." The key word here is "active." If you stash your running shoes in the back of your closet until next spring, you'll set yourself back farther than you might think: For every week you take off, it takes two weeks' time to regain fitness.
The Hanson-Brooks team's six-week recovery phase can serve as a model for all runners. It balances time off with enough running to maintain the solid fitness base you'll need to resume training. Even runners who don't race can benefit from an active recovery phase, say the Hansons. The manageable mileage means you come back refreshed but still fit. While Sell and Verran take six weeks' downtime, average runners, who take longer to recover, should consider the coming holiday season an ideal time to take a longer transitional period of up to three months. And the benefits of a break go beyond the physical. "Resting gives your mind a break and helps prevent staleness," says Verran. "The key to the whole year is knowing when to back off."
Most top runners plot out four elements of training transition: time off; cross-training; resuming running; and the addition of quality workouts. Earlier this year, Sell and Verran followed that formula in January before training for the Boston Marathon. It paid off. At Boston in April, Sell placed fourth (2:10:55) and Verran 10th (2:14:12). Here's how to make sure the coming months provide the right amount of training--and rest--to keep you running fit and strong through the new year.
Take a Break
A period of no running gives your body a break from impact and much-needed repair time. "Forgetting about running for a couple of weeks is like hitting the reset button," says Sell. "You come back stronger, mentally and physically." The Hansons suggest taking two full weeks off from all running after a marathon. Other runners will gain the same restful results with seven to 10 days off.
But Don't Get Lazy
No movement at all can result in tight muscles and lost fitness. The Hansons suggest a balance of days off and active recovery workouts like walking and swimming for 30 to 45 minutes at a time. "It's about movement, staying loose," says Keith Hanson. During his postseason downtime, Verran bikes or uses an elliptical machine.
Reunite with Your Running Shoes
After a period of no running, ease back into it with increments of 20 percent of your highest weekly mileage. If, for example, you peaked at 40 miles a week, run eight miles your first week back, 16 the second, and 24 the third. Continue at 50 to 60 percent of your peak for the next two months and keep cross-training, too.
Self-Improve
After you've been running again for two weeks, you may resume hard workouts once a week. Now is a good time to focus on improving areas of weakness, like form (see "Rest in Motion," below). These stepped-up but controlled workouts enable you to maintain fitness without pushing too hard, leaving you fresh and sharp for your next big event.
Race If You Must
If you can't resist signing up for a turkey trot, wait until two weeks after you resume running. And be prepared to accept a lesser performance, says Verran. If you want to race all-out, wait until you reach normal mileage (or see "Bounce Back," page 44). Marathoners, says Keith Hanson, need at least three months of regular training until the next marathon--ideal timing for a 26.2-miler in the spring.
