With summer here, it’s high time to stop. Hold on a second, stop? What? Yes, stop running. I know, you might be thinking that you have right now more time to do some sport and it appeal more to you, why you should stop?
Well, are you a novice runner or are you thinking to start running in your holidays?. In this case, summer is a good time to begin running. However, if you are reading this you are a regular runner, aren’t you? In that case this post is for you.
On the other hand, have you sing up for a marathon in September, October or November? If the response is affirmative, then you should stop after your marathon. But if your case if none of these two, a beginner or an autumn marathon runner, you should stop to rest after a long an exigent season.
Why stopping? The main reason is resting. As well as you do on your job or studies, you also need some holidays to rest from running. This is god for your health, since it’s not only physical, but also a mental rest. After the break, you’ll be back with new batteries, and it’ll help you to avoid injuries next season.
How long? This depends of your age, normal mileage, how hard has the season been… Youngsters are able to recover their fitness level faster. Age makes you need more time to reach the same fitness level than before the break. As a result, I recommend you to stop 2-3 weeks.
Notice that I’ve said you should stop running, but this doesn’t mean doing nothing at all. It’s advisable to do different activities: swimming, cycling, yoga, hiking… Actually, if you’re interested on learning a new sport such as surfing or skateboarding, it is the best time to do so. With this, you will maintain certain activity level, so when it’ll be time to come back running, it’ll take you shorter to reach your medium-top level.
After the break: After your 2-3 pause weeks, you should start running again. The first week, you should run 3-4 days, an easy recovery run no longer than 5-7 km. The following 2-3 weeks, you can start increasing number of days and distance. It would took you a month, more o less, before start with hardest training such as intervals, tempo or long runs.
As a guidance: I finished my last 10K in 40 m 27 s, and my best time ever is 38 m 50 s. I can run comfortable at a pace 4:30 min/km, and things start to get harder when running at 4:00 min/km or below. So, in my easy recovery run after the break, I will probably run at 5:20-5:40 min/km. Therefore, you can have an idea of the pace you should run after the pause.
Have a nice summer!