Taking a Breath: 5 Tips for a Truly Restorative Cutback Week

5 Tips for a Restorative Cutback Week

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

We all know that feeling, right? That point in a training cycle where your legs feel a little heavier, your motivation dips a bit, and you just…need a break. That’s where the magic of a cutback week comes in. It's not about being lazy; it's about being smart. It's about giving your body and mind the space to recover, rebuild, and come back stronger.

I used to think cutback weeks were for people who weren’t “serious” runners. But I’ve learned the hard way that skipping them is a recipe for burnout and injury. So, I’ve started to embrace these weeks as a vital part of my training, and here are a few things I’ve found really helpful:

1. Dialing Down the Mileage (But Not the Joy):

• Think of it as giving your legs a little vacation. I aim for a 10-20% reduction in my usual mileage. It might feel weird at first, like you’re not doing enough, but trust me, your body will thank you.

• I try to spread the reduction evenly across my runs, making them shorter and easier. It’s a chance to enjoy running without the pressure of hitting big numbers.

• Remember, it's not about losing fitness; it's about building resilience for the long haul.

2. Finding Joy in Active Recovery:

• I’ve discovered that active recovery is a game-changer. It’s not about sitting on the couch all week. I like to mix in some light swimming, a gentle bike ride, or even a restorative yoga session.

• It keeps the blood flowing, helps with muscle recovery, and honestly, it’s just nice to do something different. It’s a mental break as much as a physical one.

• Plus, it reminds me that there are other ways to move and enjoy my body, not just running.

3. Prioritizing Sleep and Nourishment (Like a Good Friend Would):

• This is the week to treat yourself like you would a dear friend who needs some TLC. I focus on getting plenty of sleep, those long, uninterrupted nights that are so hard to come by during intense training.

• I also pay extra attention to my diet, making sure I’m getting enough protein and all the good stuff my body needs to recover. It’s like giving myself a big, warm hug from the inside out.

• Sometimes a warm bath, and a good book is a perfect way to end the day.

4. Taking Time for Mental Recharge (It's Okay to Just Be):

• Running can be mentally demanding, and cutback weeks are perfect for hitting the reset button. I try to step away from the constant tracking and analyzing, and just…be.

• I might spend more time in nature, read a book, or just do something that brings me joy. It’s a chance to reconnect with myself and remember why I love running in the first place.

• This is a good time to spend time with people you care about, and to do things that make you happy.

5. Reflecting and Planning (Looking Forward, Gently):

• I use this time to reflect on my training, to see what worked and what didn’t. It’s a chance to learn and grow.

• I also start to think about my next training cycle, but without the pressure of setting unrealistic goals. It’s more about setting intentions and creating a plan that feels sustainable.

• It's a time to check your gear, and make sure that everything is in good working order.

Cutback weeks are a gift, a chance to nurture ourselves and come back to running with renewed energy and enthusiasm. They’re a reminder that running is a journey, not a race, and that sometimes, the best way to move forward is to take a step back.