Embracing the Off-Season

Get over the post-race blues and make the most of your time between races.

Well...now what? Once the post-race high of finishing a marathon training block has worn off, that’s always the question I find myself stuck on. Too often, the answer—for myself and so many other runners—is to sign up for another race.

First of all, don’t do that. A coach I recently interviewed for a story on the importance of marathon recovery recommended waiting six weeks post-race before committing to another goal race. I know, I know, that sounds like forever. But that grace period gives you time to come down from the euphoria of crossing the finish line and process the shift back to an everyday life that isn’t dictated by a training plan—both of which will allow you to make a coherent fitness decision that isn’t fueled by an endorphin high/the subsequent crash.

The post-race blues are a very real type of situational depression I’ve battled after almost every marathon I’ve run (even, and maybe especially, after PRs). It’s not just me: When anyone spends several months working towards a goal and then it’s just…over (whether you reached your goal or not), it’s hard not to feel a little bummed and like you’ve lost your direction. No wonder so many people immediately commit to another race; training feels like your comfort zone.

But you won’t getting better at running if you run yourself into the ground. Growth requires rest—that’s when your body rebuilds and repairs so you can come back stronger. Even the pros do it: This week, pro runner Lauren Thweatt posted about taking three full weeks off after the Chicago Marathon; last week, Olympic marathoner Aliphine Tuliamuk posted on Twitter about returning to running after a two-week break. Yes, you might lose a little bit of fitness, but—trust me—it will come back fast, and you’ll be able to build upon that.

If you can’t fathom taking even a short break from running, it might be a good time to ask yourself why? Your brain is a muscle, and it can get overworked just liked your quads and hamstrings—and research shows that mental fatigue can negatively impact performance. Plus, you’re ignoring what can be a great time for reflection: What went right in your most recent training cycle? What went wrong? What did you enjoy, and what did you hate? How can you apply those lessons to training in the future? Rushing through any kind of introspection is a disservice to yourself and your fitness potential.

Taking time off from structured training allows you to have fun with running. It gives you a chance to reconnect with people and interests outside of the running world. It allows you to prioritize other aspects of fitness (strength training, yoga, whatever), that will actually make you a stronger athlete in the long run. And it puts some space between you and running, which I’ve found to have an “absence makes the heart grow fonder” effect that helps you hone back in on why, exactly, you’re doing this.

I’ve run three marathons in about six months. I’m tired—physically and mentally. While I do already have another marathon on deck for the spring, my goal right now is to embrace the flexibility of a little break, rediscover the joy that comes with running for fun, and explore more facets of a sport that’s become a defining part of my life.

Part of doing that is, well, this. Over the better part of the last decade, I’ve been writing for magazines and newspapers including Runner’s World, Women’s Running, the Wall Street Journal, and more. In the midst of that, I become a running coach—first to educate myself and inform my writing, and then to immerse myself even further into the running community. What I haven’t done yet is my own thing.

So here we are: The Rundown is my direct channel to the running community. I’ll still be writing for traditional outlets, but this is a way for me to share the stories I’m most interested in with you. And I’d love to hear what you’re interested in reading about as well—what running topics do you wish someone would cover? What questions do you have about running? What stories would make you feel more connected to this community?

Plus, each week, I’ll give you the actual rundown on new gear and products I’m testing, the latest running-related news and studies, and other pieces of content that have caught my attention.

I’m excited you’re here. Thanks for joining The Rundown!

the rundown

Hyperice Venom Go
While I know that high-tech gadgets won’t replace sleep, proper nutrition, and well-rounded training, Hyperice recently sent me the Hyperice Venom Go, and I’ve started thinking of this tool as a targeted heat missile for tired muscles. I wrote an in-depth review for CNN Underscored, but the TL;DR is that you can stick this little pod onto your body via a reusable sticky pad, then use the one-two punch of vibration and heat therapy to ease any post-workout kinks. I’m obsessed.

Running in the dark actually is harder, tyvm.
I know I’m in the minority here, but I hate running first thing in the morning, before the sun is even up. This might be why: Running in the dark is actually, physiologically, harder, according to a study published in the European Journal of Applied Physiology earlier this year. When volunteers walked blindfolded on a treadmill for 10 minutes, their oxygen use, breathing, and heart rate were nearly as elevated as when they walked while wearing a 56-pound pack. Their steps also got shorter and wider, and they lifted their feet higher—all of which can make running feel harder. This isn’t to say you shouldn’t run in the dark, just maybe cut yourself some slack if your workout doesn’t feel as effortless as you think it should.

Do Hard Things, Steve Magness
I finished Do Hard Things by Steve Magness between the Berlin and New York marathons this fall and that was really impeccable timing on my part. Magness completely dismantled an outdated version of toughness I had internalized and forced me to reexamine my motives and strategies for racing. As a very Type A runner (can you relate?), I’ve always perceived anything that’s not my best as a failure. Reading this book reminded me to focus less on the outcome and more on the journey, and give myself space in the moment to take thoughtful action instead of pushing for something that may not be within reach that day. If you struggle at all with the mental aspect of sport, I highly recommend reading this book with a highlighter in hand.

New Balance SuperComp Trainers
I got a lot of questions after the NYC Marathon—which I ran with the Believe in the Run x New Balance team—asking why I ran in the New Balance FuelCell SuperComp Trainer over the NYC-themed FuelCell SC Elite racing shoe. Honestly, I just loved the SC Trainer. The 47-millimeter stack height combined with the carbon plate really treated my legs well during training, and when I compared the two, I found the flat-knit upper of the Trainer to be more structured than the bootie construction of the Elite. I felt like I would really need that extra support at the end of my second marathon in six weeks—and I was right, especially given how much longer I (and everyone else) spent on the 2022 NYC Marathon course than I intended.