{"id":953,"date":"2018-08-27T15:04:34","date_gmt":"2018-08-27T14:04:34","guid":{"rendered":"https:\/\/www.raceatyourpace.com\/?p=953"},"modified":"2018-08-27T15:04:34","modified_gmt":"2018-08-27T14:04:34","slug":"how-to-stay-fit-during-the-off-season","status":"publish","type":"post","link":"https:\/\/www.raceatyourpace.com\/how-to-stay-fit-during-the-off-season\/","title":{"rendered":"How to Stay Fit During the Off-Season"},"content":{"rendered":"

It can be incredibly tempting to put your running trainers into hibernation during the off-season, and rather than continue to train, instead just spend the weeks relaxing on the sofa. Unfortunately, becoming a couch potato and avoiding working out will result in you losing nearly all of the fitness you built up during the previous months.<\/p>\n

We highly recommend that you remain active throughout the non-race months in order to help you start your next training season feeling fitter, stronger and less likely to sustain an injury. Here we\u2019ve provided some of our favourite methods of staying fit and making the most of the off-season.<\/p>\n

Complete a Virtual Challenge<\/h3>\n

Your training during the off-season doesn\u2019t have to be anywhere near as strenuous as your usual programme, but you\u2019ll be in a much better position come the start of the season if you\u2019ve regularly been exercising. The key is to set yourself a challenge over the course of 30 days or so, so that you\u2019re motivated to get up and complete the task.<\/p>\n

A virtual challenge<\/a>, for example, is a perfect way of keeping the miles ticking over. You\u2019re required to run a specified number of miles<\/a> within a month, but can run them wherever and whenever you want. It prevents your running clothes from gathering dust, and helps to keep you in shape during the holiday season. Whenever you tackle some of the miles, be sure to make a note of them \u2013 the feeling of accomplishment will help keep you determined to continue and finish the challenge.<\/p>\n

Vary Your Training<\/h3>\n

The off-season presents an ideal opportunity for you to try out different types of training. You won\u2019t be running nearly as much as you usually do, so this frees up time for you to trial other forms of working out, such as cycling, swimming, strength & conditioning classes or yoga classes at your local gym.<\/p>\n

Enter a Fun Race<\/h3>\n

Another idea is to take part in a more laid-back, fun race with a family relative or a friend. Competing against other competitive runners is stressful and brings a lot of pressure, so use this break to participate in more relaxed races. Don\u2019t worry about your time, just enjoy the experience with your running buddy.<\/p>\n

If you\u2019re extra enthusiastic, consider entering a themed race where you have to wear a wacky costume! These types of races are particularly fun, and are great at allowing you to train without stressing too much about your individual goals or targets.<\/p>\n

Run Without a Watch<\/h3>\n

It\u2019s important to remember that you\u2019re not in the middle of a vigorous training program, you\u2019re in your downtime, so you shouldn\u2019t be focusing on improving your time. Every now and again, leave your watch at home and just run without any tracking device. Enjoy running with no pressure, forgetting about both your time and the distance you cover.<\/p>\n

Maintain a Healthy Diet<\/h3>\n

Your diet is crucial during the off-season. You won\u2019t be burning as many calories as you usually do, so your calorie intake should be relative to the levels of activity you carry out. It can be easy to over-indulge after the rigours of a full season, and of course a few treats are allowed, but you can\u2019t afford to completely let yourself go. Putting on weight will put you at a disadvantage when you return to competing, so just be mindful and monitor your body composition.<\/p>\n

Consuming good sources of protein from natural foods such as meat, fish and eggs will help your muscles and tendons to repair from any strains and aggravations, which is vital for preparing your body for a new season.<\/p>\n

Hydration is also vital for staying healthy, fit and conditioned throughout your break. It\u2019s impossible to continue to train without a satisfactory intake of water, and remember that you\u2019re losing fluid through sweating, so you\u2019ll need to replace this.<\/p>\n

Regular Strength Training<\/h3>\n

Building muscle mass is often forgotten about in the regular training schedule of most runners, so it can be beneficial to dedicate time to it during the off-season. Try to complete few 20-minute sessions a week, working your lower body and core especially. It won\u2019t just help with making your body appeared toned, but it will also help with your performance.<\/p>\n

It can also be useful to train your upper body as it helps you to maintain a good, upright posture during your runs. This in turn can increase your endurance by improving your lung capacity and reduce oxygen requirement, allowing you to run faster while using the same amount of energy.<\/p>\n

Training Challenges with Race at your Pace<\/h3>\n

If you\u2019re looking to keep in shape during the off-season, then look no further than Race at your Pace. Every month we organise virtual challenges for people of all abilities to take part in, perfect for remaining active during the non-race season. Get in touch<\/a> today to find out more, or sign-up<\/a> today!<\/p>\n

See more: When Should You Replace Your Running Trainers?<\/a><\/p>\n

See more: Motivation Tips for Runners<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

It can be incredibly tempting to put your running trainers […]<\/p>\n","protected":false},"author":1,"featured_media":978,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[3],"tags":[],"acf":[],"yoast_head":"\nHow to Stay Fit During the Off-Season | Race at your Pace<\/title>\n<meta name=\"description\" content=\"Here we've provided some of our favourite methods of staying fit during the off-season, helping you start the new season feeling fitter and stronger.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.raceatyourpace.com\/how-to-stay-fit-during-the-off-season\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Stay Fit During the Off-Season | Race 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