How to take a break from running, the right way

Taking a break from running, if done right, can bring you benefits. Illustration photo by Pexels

The break can be both exciting and nerve-wracking. After months of training for a marathon, you may look forward to a break, perhaps to enjoy life or the holiday season. But it can also be difficult to step away from a sport you love.

According to Runner’s World, taking a break from running is not necessarily a bad thing as it can actually benefit your body and mind.

But what happens to your body when you stop running? After a few weeks of little or no exercise, your heart begins to lose endurance, according to a 2018 study published in the Journal of Applied Physiology.

That said, a month off is not too long. If you have been running regularly, your heart can quickly regain its endurance. While you are not running, you can still stay active with other forms of exercise.

While your aerobic threshold starts to decline after 7 to 14 days, muscle loss typically begins in just three days. The rate of muscle loss depends on the intensity of your previous training. If your training intensity was high and you were well-fueled, your muscles will not break down as quickly.

On the other hand, a short break from running can be beneficial for both your mind and body. Effective training puts pressure on your body, but too much pressure can hinder progress. If you're going through a stressful period, such as planning a big event like a wedding or family reunion, taking a break from running can help you avoid burnout.

Taking a break can also help you set clearer goals. When following a training plan, there is little time to reflect on what you should be doing. Taking time off allows you to explore other physical activities and discover new directions for your fitness journey.

When you are ready to return to running, avoid the temptation to make up for lost time. Instead, assess the weekly volume you were maintaining before your break and set a reasonable target. Aiming for about 50% of the distance you were running before your break, particularly after a two-week or longer break, is a safe and healthy approach to getting back into your routine.