Coach Hillary is a strength and conditioning coach who specializes in mountain, trail, and ultra athletes. She recently shared her knowledge to keep yourself motivated in the off-season.

Well, you’ve admitted that it’s time for a break from running. But you’re still driven and need to do something with your goal oriented energy. Let’s talk about setting goals to channel that drive into something other than running. (A non running goal, what’s that?) It’s a break with a purpose, a break with to do lists, and check boxes, and results! Sounds exciting, I know. Here are a few tips for choosing a non running goal. 

1. Pick something that will benefit your running.  Mobility work, strength work, eating better, sleeping more, meditation can all have positive affects on your running if you spent some quality time on these skills. If the goal is running related it could help with motivation and purpose. Try using that time you would be running with a quality strength or mobility session. Or take up a meditation practice with the goal of sharpening your mental toughness and mindfulness. 

2. Fill the running time with your new habit. That hour on a Tuesday that you are no longer running or maybe running half as much, can now be your time slot to meditate or meal prep. You’ve freed up your schedule as well as your brain capacity, so it’s easier to place energy into other things. 

3. Give yourself a time frame. You’re not breaking up with running for good. Tell yourself that the new training cycle starts on a specific date and put it on the calendar. This can help to give yourself a schedule and even look forward to the date when training starts again. When that day comes, you will be fresh and ready to get after it. 

4. Pick something that is hard to do when running volume is high: hikes with the family or friends, social running (this is still running, but how often do you avoid a group run because it doesn’t suit your mileage or you have a tempo workout planned),  pr join a fitness class. One of the most clever shirts I’ve seen said, “I would, but I’m running that day.” This is so true right! We gladly fill our weekends and non work time with running because we love it that much. So imagine, what else you could do if you were training half as much or more for a few weeks. Maybe finally get to book club or reorganize your closets? This is your window to finally get to the book list, house to dos, or learn to do an ollie because you have more time.

For the A-type personalities out there, a break from running can be stress inducing and leave you feeling lost. Redirect that drive into a short term goal. When your break is over, your muscles and tendons will be restored and your mental drive will be revived preparing you for a breakthrough performance.