Cutback weeks…whether you love them or dread them, cutback weeks can have some serious mental and physical benefits for runners.
Mental & Physical Benefits of Cutback Weeks for Runners 🏃♀️
Cutback weeks are scheduled reductions in volume and intensity in the middle of a race training plan. Some runners look forward to them and embrace them while others get a little anxious and dread them. Wherever you fall, there are some real mental and physical benefits of pulling back for a week. It is recommended to schedule them every 3-4 weeks ideally before you feel that you need one.
Reducing mileage for a week can help prevent burnout from an intense training cycle. Intense training can take a toll mentally and having a week off can ease the stress.
Cutting back for a week allows your body an opportunity to adapt to the training load of the past few weeks and recover.
Decreasing mileage for a week can help to minimize risk of injury by allowing more rest and recovery.
Opportunity for more restful and beneficial sleep. Less training volume puts less stress on the body, thus allowing an opportunity for more restful sleep.
Taking a real cutback week definitely requires discipline and planning. “Resting takes confidence, courage and above all trust in your coach,” (Ryan Hall).
Your secret weapon to a more successful training block might be taking a cutback week amidst an intense training program. Don’t be surprised if you have a little more pep in your step coming back from a cutback week.
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Excellent advice! I now look forward to my cutback weeks, but in my early running days, cutting back always made me uneasy.
I just read an article on long-distance runner Camille Herron. She only does one or two long runs a month and she never does back-to-back long runs. And yet she keeps on winning races in her 40s! Respecting the body’s need for rest does pay off.
It has taken me a long time to learn that but it really is tue
Cut back weeks are so important! It definitely helps to take them before you need them. I always appreciate a little extra sleep those weeks.
They can be hard for me mentally but I know my body appreciates them
Immaculate timing on this post! After finishing Week-3 of JJ’s Split program, my entire body was ready for a cutback. Truthfully, my mind was, too! I’m doing light strength work this week, and am scaling-back the biking as well. My running mileage is still pretty moderate, so I’m just “maintaining” with that. I can tell (believe it or not, LOL) that I’m also needing/craving more sleep.
Sounds like a smart idea! Nothing wrong with a little more sleep when you need it
Yes, I love this! I’m in a cutback week right now and am enjoying it. Believe me, I’ve learned the hard way how important it is to pull back on a regular basis. i especially like your advice to take a cutback week BEFORE you feel like you need it. You don’t want to wait until you feel really beat up.
I have also learned the hard way how important it is to cutback before you think you need to. Good for you
I have found that the older I get the more I appreciate cutback weeks. Or maybe I’m just getting smarter about my training. 🙂
older and wiser as they say!
These are all very true. I know cutback weeks are so good, but it’s definitely hard to follow that advice.
It sure can be. I am really trying to train smarter