As the running calendar slows down between fall races and spring marathons, many runners face the challenge of balancing time off with preparation. The cold weather, coupled with the holiday season, makes it tempting to prolong your well-deserved downtime. But how long should the break from running really last? and when should you consider extending it?
How long should it be?
If you were to survey 100 runners on the length of their breaks, the responses would vary between two weeks, a month or even the entire winter. There’s no right answer on how long your break should last as it really depends on the individual and how long it takes them to recharge their body and mind after a long training build.
Listening to your body and mind is crucial in determining the length of your break. Some coaches argue that mental recovery is as important as physical recovery; and if the mind needs extra time to rediscover the joy in training, extending the break will help you return with a renewed outlook.
If shorter breaks leave you feeling out of shape, consider longer ones. Contrarily, if extended breaks help improve your performance and boost your motivation, it’s definitely worth adding on a week or two.
When should it be extended?
On the physical side, the purpose of a break is to allow your body to heal from months of stress, soreness and fatigue. If you’ve just finished a marathon, it will demand longer recovery times than shorter races like 5Ks or 10Ks. Lingering soreness or fatigue from longer distances can point to additional recovery time, especially if it persists beyond two weeks after the race.
Rushing back too soon can lead to inadequate recovery, which is a leading cause of injuries—something you’ll want to avoid to prevent any further setbacks. If you’re targeting a spring race, ensure you allow enough time to build your fitness gradually. For example, a spring marathon typically requires 12–16 weeks of preparation post-break. If your next big race is five or six months away, it gives you the flexibility to extend your rest and enter the training build with a healthy body and clear mind.
The decision to end or extend your break is individual, but when you do decide to return to training, start slow. Gradually reintroduce running into your routine, and avoid jumping back into intense workouts in the first few weeks. This approach will help prevent injuries and ensure a smoother transition back into training.
