Off-season recovery for runners: Rest, cross-training and mobility

Are you in your off-season? Great! Why? Because for runners, taking time off is important to slow down and recharge.

Some runners worry about losing fitness during the off-season, but rest is an essential part of long-term success. And you can’t always be in peak shape.

Here are my tips for your off-season to help you recover effectively by focusing on rest, cross-training, and mobility, so you won't have to start from scratch when you're ready for your next season.

What is the off-season for runners?

The off-season for runners is a period of reduced training intensity and volume. This break typically follows a season of racing or structured training cycle and allows your body and mind to recover. It's essential for avoiding overuse injuries and mental burnout.

During the off-season, there's no need for structured training plans or big goals. It's mainly about maintenance. A balanced off-season ideally includes rest, cross-training, and mobility training to help you rebuild and come back stronger for the next season.

How long should an off-season last? There is no general answer to this question. An off-season can last from a few weeks to a few months. It really depends on you as an athlete, your season, age, health, and sport.

After the off-season, runners usually transition back into a pre-season or base-building phase to prepare for the next training cycle and races.

For me, the best time for an off-season is at the end of the year after my last race in the autumn. I usually take about two months off. During this time, I switch the focus from running to strength. I reduce running and go more with easy, fun runs. I add more weight training sessions per week. And I do a lot of cross-training, like cycling and swimming, and mobility training.

4 tips for runners to maintain fitness during off-season

1. Give your body time to rest

One of the most important aspects of off-season recovery for runners is rest. After months of intense training, your body needs time to relax and repair. Running places repetitive stress on your muscles, bones, and joints, and rest helps your body repair micro-damage and prevent overuse injuries. Also, mental recovery is an important aspect.

But: Recovery isn't just about sitting on the couch and watch Netflix for weeks. It's about balancing active recovery with days of complete rest.

After my last race of the season, I usually take 1-2 weeks completely off from running. Yes, I am not running at all then. But I balance it with active recovery like going out for a walk or easy cycling, some other cross-training and a lot of mobility workouts and foam-rolling. And let's not forget to enjoy all those social activities that we often put on the side during the season.

2. Stay fit with cross-training

After you got your well-deserved rest, it’s time to stay active. Cross-training is an excellent way to maintain your fitness without the impact of running. By adding low-impact activities, you can improve your overall strength and cardiovascular endurance while allowing your body to recover from the stress of running.

My favourite off-season activities are cycling, swimming and weight training. Swimming provides a full-body workout. Cycling (unlike running) is low impact but still a great way to stay fit and maintain your base. Strength training helps build the muscles you'll rely on for your next running season. You can also try new activities or workouts that you have never tried before. Or focus on your weak spots. Now, is the best time for it.

By trying new things and diving into other sports, you may even find some that you want to continue and add to your regular training cycle.

During my off-season, I cut down my running sessions and replace them with cycling or swimming. And I shift my focus to strength training. That means I do more weight training sessions per week than during the season. For me, that’s the best part.

3. Embrace the easy runs

While the off-season is your well-deserved break, it doesn’t mean you have to stop running entirely. It is a great time to do a lot of easy running where you can just run for fun. You don’t need to do long runs or speed sessions. You can also just focus on running by time rather than by distance. Or go run with friends who are slower than you and who you wouldn't normally run with during the season.

I really enjoy going out for a casual run in the golden autumn weather without any specific goals in mind. During the season, every run has a purpose. It’s relaxing to run just for the joy of it, without thinking about distance, time or pace. Just go with the flow and enjoy it.

To maintain your fitness with easy runs, my tip is to stay in zone 2 or 4-5 on the RPE, so really easy runs. If you're preparing for a spring race, try to maintain your base fitness but reduce the volume by about 25% until you start your new training cycle. Consistency is the key to maintaining your base.

4. Keep your muscles smooth with mobility training

Mobility training is often overlooked, but it plays a key role in your recovery. It’s something I always promote to my athletes.

Tight muscles can limit your range of motion, leading to overcompensation and potential injuries. Regular stretching, foam rolling, or yoga exercises can improve your flexibility, speed up muscle recovery, and support your overall movement patterns that are important for efficient running.

I like to spend 10-15 minutes daily on mobility exercises and stretching. It's a few minutes where I can focus entirely on myself and my body.

A balanced off-season recovery routine for long-term running success

A balanced off-season recovery routine that includes rest, cross-training, and mobility can be your magic key to a successful recovery.

Use this downtime to rebuild your body and mind. You’ll come back stronger, fresher, and ready to hit new goals in the next season.

If you need help with your season planning, feel free to get in touch. I’d be happy to support you on your running journey!