Most experienced marathon runners understand the significance of taking a break during marathon and half marathon training. However, for beginner marathon and half marathon runners, taking time-off from training may not make much sense, unless they are following a good marathon training plan. Unfortunately for most beginners, they go it alone during the early years of training until they find reliable guidance from other experienced marathoners or long distance coaches for that matter.

Types of time-off in Marathon and Half Marathon Training

Before we look at the importance of taking time-off in marathon and half marathon training, it is important to remember that there are two types of breaks as far as marathon training is concerned. You can either take a short break or a long break both of which can be scheduled (planned) or unscheduled. Both short and long scheduled time-offs are normally included in your marathon and half marathon program if you are using a reliable program. However, unscheduled breaks as you may have guessed arise from unexpected happenings during your training, for example when you sustain an injury during your training that may stop you from training.

Short breaks can be one day to a couple of days off training, for example the recommended one day-off per week during regular marathon and half marathon training. A short break can also include few days up to 2 weeks taken after a marathon or half marathon event. Long breaks on the other hand can be few weeks to months depending on your running and training goals. For example after a major championship or marathon race, most runners take 3 weeks to a month or more time-off from marathon training before resuming training again.

3 Reasons Why Planned Marathon and half marathon Training time-off is important

Time-off helps in Recovery

Of all the benefits of taking time-off from training, most runners and coaches will agree that the most important one is that of recovery. When you train especially for marathon and half marathon, you are putting your muscles and other body systems through a lot of pressure. These body systems must regenerate through the repair of cells and tissues that makeup these systems.  Therefore taking time-off from training will allow these body systems to recover and rebuild. That is why you always feel sore when you train without enough time-off. Good recovery means healthier body systems and therefore better performance.

Time-off from Training will Improve Performance

Another benefit of time-off from marathon and half marathon training is to improve performance. This may sound obvious to experienced marathon runners, but I often see beginners with on clue. You see, the reason why most runners (including you) train hard is to get better in their running and is measured in performance such as time. Your body will have to adapt to any new level of training before you experience any significant improvement in performance both in training and competition. Adaptation will only happen effectively when your body recovers from previous training. Your body must get rid of all the lactic acid (which is a byproduct of working your muscles) and rebuild before adapting to the level of training you are subjecting them to.

Time-off helps in Injury prevention

Most running related injuries are as a result of training without time-off. As mentioned above, your body systems must recover fully after every training session if you want to experience any improvement in your marathon training and competition. However, when you fail to take a break, your will be subjecting yourself to overtraining and eventually injuries. Overtraining is the cause of most injuries in marathon and half marathon training. That is why the only true remedy to overtraining is to take time-off from training. However, if you find yourself injured during training, it is advisable to seek proper treatment in addition to taking a break from training. Some injuries may only require a partial time-off.

It is also important to follow a reliable marathon or half marathon program with inbuilt breaks. That will help you especially if you are a beginner to train for your marathon or half marathon event without guesswork.

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Filed under: Marathon Training Tips

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