How And Why To Prioritize Rest And Recovery At The End Of The Season

By Elizabeth Carey for DyeStat

What does the end of your season bring? Big races, banquets, a break? 

As teams wrap up this fall’s cross country stints, whether at a league meet, state, Eastbay (FKA Foot Locker) or RunningLane, celebrations and reflections are due. I’d argue, though, that the most important post-season practice is, well, nothing. 

No meetings, no workouts, no running. The opposite of hard work. The other half of the “stress + rest = growth” equation. 

While some athletes (and coaches) might balk at taking any time off, breaks play an important role in the periodization of an athlete’s seasons, year and career. They allow for rest, recovery and rejuvenation — three things we’re often in short supply of in-season. 

Breaks are an antidote to the ills of the competitive calendar — aches, pains, injuries, overtraining, burnout, loss of motivation, team politics, energy deficiency. They’re also a natural part of any athlete’s journey. Or, if they’re not, they should be, especially when taking the long view. 

Taking a purposeful break after a championship season offers more perks than downsides. Here’s why, and how to make the most of a  break. 

In our book Girls Running, Melody Fairchild and I write about how running’s competitive seasons create an ebb and flow that conveniently allow for breaks at certain points of the year. During downtime, you get to take your foot off the gas pedal. The goal? Reserve your focus, drive and 110-percent mentality for special times of the year (like cross country and track) so you can floor it and accelerate past your competition. 

As Melody says, structuring for success requires avoiding exhaustion. 

Post-season, we recommend taking one week totally off from running and structured exercise. Then take another week of whatever activities you want, but no running. After that, gradually start running again with easy jogs. Keep it conversational for a bit. 

While the cause of injuries is often complex, and it’s difficult to prevent injuries (or know what exactly has prevented them), recovery is integral to healing and reducing risks. By recovery, I mean rest (including these breaks, sleep, and literally chilling) throughout the year, and especially between seasons. (And eating enough, too.) 

Too often I’ve seen athletes clinging to their end-of-season fitness, grasping at more gains, actively and continually chasing goals. After months of trying so hard, they often end up disgruntled or dismayed and hurt. Why wait until a painful diagnosis (say, of a bone stress injury) to prioritize R&R? Try it now; see how it feels. (Maybe like taking an ounce of prevention!?)

Anecdotally (Science’s favorite, ha!), breaks give both athletes’ bodies and minds a boost. Much like waking up from a much-needed night of sleep, you’ll likely emerge refreshed, recharged and ready to crush whatever’s next. 

Don’t worry, detraining effects of this short break are minimal. So, too, is the work required to maintain gains from the previous season. Studies suggest markers of fitness (like Vo2max and blood volume) may decrease with time off, but they rebound quickly. 

Might you feel sluggish, slow, or clumsy when returning to running after two weeks? Perhaps, but it’ll be short-lived. Your legs, lungs, and heart know what to do. 

If you can’t resist running or exercising, that’s a red flag. As a recovered compulsive exerciser, I can relate. Are you overly dependent on running or exercise? Why or how so? I urge you to examine your relationship to movement, perhaps with a therapist. 

Invite yourself to do something different: Balance the active nature of running with something still. Like just sitting — better yet, without your phone! Start with a minute or two. Challenge yourself. See where the practice of doing nothing can take you.

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Elizabeth Carey (https://elizabethwcarey.com/) is a writer and running coach based in Seattle, Washington. Her first book, GIRLS RUNNING, co-authored with Melody Fairchild, is available at your local bookstore and here: https://shop.aer.io/GirlsRunning/p/Girls_Running_All_You_Need_to_Strive_Thrive_and_Run_Your_Best/9781948007184-9934.