Why train less?
The optimal approach is very much dependant on why you want to reduce your amount of workouts.
Perhaps you have had a great but tough workout program leading up an important race. And after the race perhaps you need a period to recover, physically and mentally.
Another reason could be that you look forward to a period where you want to prioritize other things - perhaps vacation, family, other hobbies, etc..
Before you dive into the advice provided in the article, then have a clear idea of why you want to lower your amount of training!
How should I work out during a period of recovery?
If you have been training very hard - and perhaps also harder than you feel you are able to in the long run, its of course a good idea to take it slightly easier during a period. In this case there isn´t a standard answer to how long the period should be or how you should work out because its very much up to each individual person.
One thing is for certain - high-intensity training is important if you don´t want to lose shape during a period of recovery. However, its important to underline that you shouldn´t do high-intensity training if you need to rest. You should only do high-intensity training if you are physically and mentally ready for it.
If its your "running muscles" specifically which need a period of recovery you can use the period as a breath of fresh air to boost your motivation by trying out other ways of training - as long as you do something that gets your heart rate up, you are well on your way to keeping in shape in spite of the reduced amount of training.
If you want to deprioritize running for a period
If you want to deprioritize running for a period, its important that you start out by making a concrete plan; how much time do you really want to spend on working out during this period? Be realistic, so your plan end up being beneficial!
A reduced amount of training is rarely an advantage - so you should expect that you won´t experience great improvements during this period but instead you should be content that you are able to keep in shape. This is perhaps more difficult if you are in really good shape but research isn´t currently very clear about this. However, its clear that the body adjusts to the load - so, if you run twice a week during this period, the body will of course experience this as a great decrease if you are used to running six times a week, compared to if you usually run three times a week.
The best approach towards keeping in shape
If your body really needs the break its really quite simple. However, if you have other reasons for lowering your amount of training, there are different solutions which can provide you with a more appropriate profit from taking this action.
If you have the possibility, you can actually end up improving your form at the end of the period! If we take a look at the optimal training plan leading up to a race, most programs include a taper before the race. Tapering is by definition a reduction in the training load and therefore it makes sense to have a closer look at this approach in connection with a period with a reduced amount of training.
One of the things that applies to tapering is that the amount of training usually peaks before the taper. The trick is to train so much just before the taper that you really need a reduction in the training load. So, in principle you work out "more than what is good for you" during the last weeks leading up to the taper to reach a supercompensation during the following tapering and hence improved shape. However, make sure you plan rationally during these weeks - as you don´t want to risk injuries. Then its better to take a more careful approach if you have doubts if you will be able to complete the workouts.
Remember high-intensity workouts
Regardless how much you work out during the reduced period, its essential that you keep up your high-intensity training - if you only do low-intensity training during this period, research shows fairly significant decreases in your max. oxygen uptake (VO2max). This also means that if you usually do intervals once a week, you should also try to do one session of intervals a week during your recovery period.
Keep in shape with high-intensity training. You can do this with 5 x 3 minute intervals incl. 3 min. walking
If you maintain your high-intensity training, you can preserve the same VO2max even if you lower your amount of training. If you want to maintain your performance level in the long run (1-3 hours), research shows that you can allow yourself a 33% reduction of your workouts while you can allow yourself a reduction of up to 66%, if you primarily do shorter runs (4-8 min. racing). If you are somewhere in between, you can probaly also make a reduction with an amount in between these values.
It doesn´t seem to be so important how you complete your high-intensity workouts - intervals and hard pacy runs (as fast as you can) will provide the same results.
References
- Haugen T, Sandbakk Ø, Seiler S, Tønnessen E., The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice. Sports Med Open (2022)
- Zheng J, Pan T, Jiang Y, Shen Y., Effects of Short- and Long-Term Detraining on Maximal Oxygen Uptake in Athletes: A Systematic Review and Meta-Analysis (2022)
- Spiering, Barry A.1; Mujika, Iñigo2,3; Sharp, Marilyn A.1; Foulis, Stephen A.1., Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time (2021)
