As a runner, it’s important to take time off from intense training and racing during the off-season. This period of less intense training is essential for your physical and mental well-being, and off season can also be a great opportunity to focus on longer term running and fitness goals.
But it’s not always easy to stay motivated during the off-season. After a season of being in training mode all the time with your teammates, it can be hard to be consistent during an unstructured period of running. Also we have been focused on our academic goals, with the Fall semester ending, finals period requiring a lot of attention and worry, and for seniors, many college application deadlines or simple stress as we wait to hear from colleges. On top of all this, Winter can be a tough time to stay motivated as a runner. The colder temperatures and shorter days can make it feel less appealing to hit the pavement or trails.
Off season, school, college apps, cold winter weather–this is a LOT. However, off-season training is an important part of successful running because it allows runners to rest, recover, and improve their overall fitness. By taking advantage of this off-season time, runners can come back stronger and more prepared for the next racing season. So we don’t want to lose the next few weeks if we have personal goals for the 2023 track and field season!
Here are a few tips and strategies to help you stay motivated and make the most of the next monty and a half of your off-season:
- Invest in the right gear! Proper gear is essential for staying warm and comfortable while running in the winter. A new pair of running shoes will feel good, and if your old shoes still have some life, during a rainy period you can switch out shoes from run to run–so you always have a nice, dry pair of shoes! Thermal layers and a warm hat and gloves will make you feel a lot better on a cold morning or afternoon. Having the right gear will help make your runs more enjoyable and keep you motivated to get out the door. It’s a great time to ask your parents for a shopping trip to Running Revolution (don’t forget to ask for your team discount).
- Lean in to your running buddies! This is where having a team like MVXC/MVTF can help you achieve your personal goals. Having a running partner is a great way to stay motivated and accountable. You can motivate each other to get out the door and complete your runs, and the social aspect of running with someone else can make those conversational runs and harder runs more enjoyable no matter what the weather is like and how motivated you feel on any particular day.
- Explore new running routes. If you’re feeling unmotivated to run your usual route, try something new. Exploring a new running route can make your runs feel fresh and more exciting, which can help keep you motivated. Maybe you find a new run for MVTF/XC that the team can use next season or next Fall (and you get to name that run!). Plan a run in Rancho (and have breakfast afterwards at the home of someone who lives that direction…you could meet at their house, leave dry clothes at the house, and when you get back from your run make pancakes for breakfast! I love a good breakfast run.) Talk your parents into driving you and some friends to run on the Los Gatos Creek Trail, Quicksilver Park, or even across the mountains to Wilder Ranch. Have an adventure!
- Set some new goals for yourself. The off-season is a great time to set new goals and focus on areas of your training that you may have neglected during the racing season. Your coach has suggested increasing your average mileage by five miles per week from where you were during cross country season. Other goals could be working on your strength and flexibility, improving your nutrition, or trying a new type of workout.
- Lean into the idea that winter running can lead to improved mental toughness. Training in adverse weather conditions can improve your mental toughness and resilience. When you can persevere through the cold and wet, you’ll feel more confident and capable on race day, no matter the conditions. Running in the winter can also help you develop better body awareness. When you’re running in the cold, you have to pay closer attention to your body and listen to what it’s telling you. This can help you become more in tune with your body and its needs, which is essential for staying healthy and injury-free.
- A side benefit, especially given the current environment, is that your training can result in a stronger immune system. Studies have shown that regular exercise can boost your immune system, helping you fight off illness. This is especially valuable during the winter, when cold and flu season is in full swing.
- Take time to set some specific goals for the coming season. Having a clear goal in mind can be a great motivator. Whether it’s training for a specific race or a goal time, or simply trying to improve your overall fitness for the 2023 season, having a goal will give you something to work towards and keep you motivated.
- Try indoor workouts too. If the weather is really bad, consider trying an indoor workout like a spin class or treadmill run. This will allow you to stay active and maintain your fitness without having to brave the elements.
- In addition to running, take time to relax, sleep, and do activities that bring you joy and stress relief. Plan fun stuff, from game nights to shared movies, with your friends and teammates.
Off-season training is an important part of successful running because it allows runners to rest, recover, and improve their overall fitness. By taking advantage of this time, runners can come back stronger and more prepared for the next racing season. Use this time to rest, recover, and focus on other aspects of your fitness, and you’ll be ready to tackle your next competitive track and field season.
Remember, it’s normal to have ups and downs in motivation, but don’t let the winter weather hold you back. With a little effort and the right mindset, you can stay motivated to run all winter long!
And you can always reach out to Coach Flatow for anything!
