Even though you’ll lose some fitness with breaks from training, periods of rest are still really important for the body — and the mind — especially after periods of arduous training. “Recovery is important from both a physical and mental standpoint,” says Campbell — it allows you to make greater fitness gains in the long run.
Running coach Neely Gracey, certified by the Lydiard Foundation and based in Denver, says she’s always taken a scheduled two weeks off at the end of each marathon season. She encourages her athletes to do the same. “Some want more time, some want less, but a period of no running to allow the body and mind to rest and reset is important,” Gracey says.
The five-time Team USA competitor says time off helps athletes avoid injury from muscle overuse, and it also helps reduce burnout, a sentiment which Campbell echoes: “Taking a break from working out can be beneficial [to] avoid burnout.”
However, there’s a notable distinction between intentional time off (like following an endurance event) and unintentional breaks in exercise (where you have no plans of getting back into a routine). In other words, a short break can be beneficial to avoid burnout and injury, but taking time off shouldn’t become a long-term lifestyle choice.
Another option is to take periods of active recovery, which includes doing low-impact activities like yoga, stretching, easy biking, house cleaning, or gardening. This can help reduce the risk of losing fitness.
Why? Returning to exercise after a long break comes with its own mental and emotional challenges.
Kelly Gillen, a runner who completed the JFK 50 Mile in November 2016, struggled mightily in this department. Logging double-digit-mile runs had been the norm, but after months of not running, 10 miles suddenly seemed “insurmountable.” “It’s definitely a mental thing [that was] really hard at the beginning,” Gillen says.