~ Annie Bothma, Elite Athlete, IOPN Performance Sports Nutritionist (EQF Level 7. Masters), Running & Strength Coach
You just crushed your marathon or ultra, and the temptation to sign up for the next race ASAP is real. We get it—your Strava feed is full of athletes lining up for their next event, and you’re feeling that pull to keep going. But here’s the truth: you need an off-season, and not just physically, but also mentally. This is when the real magic happens—physiological magic, that is.
In this blog post, I will delve into detail why you need an off-season as an athlete and why simply jumping into the next race, although it may seem very tempting, isn’t the best approach for performance or if you want to maximise your longevity in your sport.
Physiological Adaptations: Your Body Needs a Break, Too!
Let’s talk science (don’t worry, I’ll keep it light). When you push your body to its limits during race season, muscles break down, glycogen gets depleted, and your nervous system is running on fumes. What your body really needs is some TLC. During the off-season, your muscles can rebuild, your energy stores refill, and your hormonal balance can be restored.
Skipping this recovery phase is like driving a car without refilling the tank—eventually, you’re going to stall. Give your body the time it needs to recover and rebuild so you don’t hit that dreaded plateau or, worse, suffer an injury. You’ll come back stronger, fresher, and ready to take on whatever challenge is next!
Avoiding Burnout: The Importance of Resting (No, You Won’t Lose Fitness)
You might be thinking, “But if I stop now, won’t I lose all my fitness?” The short answer is no. Sure, you might feel a little slower when you ease back into training, but that’s normal and temporary. In fact, taking an off-season is how you avoid total burnout and stagnation. By letting your body fully recover, you’re setting yourself up for long-term performance gains.
Not giving yourself a break? That’s a one-way ticket to feeling like you’ve hit a wall. Athletes who train non-stop without taking time off are more likely to suffer from overtraining syndrome, injuries, and the overwhelming urge to quit.
So, trust me—take the break! Your body will thank you and reward you later with a shiny new PB!
Beware of the FOMO Trap
Oh, the dreaded FOMO. We’ve all been there: scrolling through social media and seeing everyone’s latest 5K, half marathon, or trail race. Suddenly, your brain is telling you that you’re missing out and you better sign up for that next event.
But here’s the thing—racing non-stop is not a badge of honor.
Just because everyone else is chasing medals doesn’t mean you need to.
What they’re not showing you on Instagram? The injuries, the exhaustion, the burnout. Your off-season is your chance to step back, recharge, and build a solid foundation for your next big goal without getting caught in the rat race of constant comparison.
Nutrition During the Off-Season: Time to Restore and Rebuild
Now, let’s talk about something that often gets neglected during the off-season—nutrition. Just because you’re not logging high mileage doesn’t mean you can ignore what’s going into your body. In fact, the off-season is the perfect time to restore your metabolic function, especially if you’ve been in a calorie deficit training with a high training volume and intensity, pushing your limits for months on end. However, even if you were doing it correctly and fueling appropriately your training appropriately your body still needs a break to recover from the hard work you did!
Focus on nutrient-dense foods, maintain a balanced intake of protein, carbs, and fats, and let your body recover from the stress of race prep. This is also a golden opportunity to improve your lean body mass.
How? Strength training, baby!
The off-season is ideal for building muscle, and the bonus is that it can improve your running performance when you return to full training. And if pounding the pavement sounds a little rough right now, why not try some cross-training activities? Swimming, cycling, yoga—these are all great low-impact options that allow your body to stay active without the wear and tear of running.
The off-season is also the perfect opportunity to work on your weaknesses. If you’re someone who’s always training for marathons or ultras, why not mix it up and race a 5K or 10K instead? Marathon pace feels a lot easier when you’ve been gasping for air during 1K repeats at 5K race pace!
What Happens When You Skip the Off-Season?
Skipping your off-season and pushing straight into more training is like trying to binge-watch a whole series without taking bathroom breaks. Eventually, something’s going to give. And in this case, it’s usually your body. The risks of overtraining are real—injuries, hormonal imbalances, mental fatigue, and even a hit to your immune system.
You don’t need to constantly be in “race mode” to improve. In fact, stepping back and giving yourself time to recover sets you up for future success. You’ll be stronger, faster, and more mentally prepared for the new season.
Final Thoughts: Embrace the Off-Season Like a Pro
Think of your off-season as a reset button. It’s the time to reflect on your past races, plan for the future, and focus on becoming a better athlete in the long run. Whether it’s rebuilding your muscles, restoring your metabolic function, or resisting the urge to compare yourself to others, the off-season is where you lay the groundwork for your best performances yet.
So, go ahead and take the break. Trust the process, because resting is training too.
Need help periodizing your training and ensuring proper recovery so you can get faster in the long run? Or maybe you’re looking to optimize your body composition during the off-season? Don’t leave your progress to chance—let’s work together to create a personalized plan that sets you up for success!
Contact me at anniesathletes@gmail.com for more info. Let’s make this off-season your most productive one yet!
Resources
Asker Jeukendrup, Micheal Gleeson, Sport Nutrition, Third Edition, 2019
FreeTrail. (2022, November 14). Who Needs an Off-Season? You Do. FreeTrail. https://freetrail.com/who-needs-an-off-season-you/
Koop, J., Malcolm, C., & Rutberg, J. (2021). Training Essentials for Ultrarunning (2nd ed.). VeloPress.
Comments