Maintenance Running Plan

Training is only half the picture - nutrition fuels recovery, keeps you strong, and supports your goals even when you’re not chasing a race PB.

Focus on:

• ‍Protein: Keep intake high to repair muscles and support recovery.
• ‍Carbohydrates: Add more before tougher sessions to keep energy topped up. Complex carbs like oats, whole grains, sweet potatoes, quinoa, fruit, and veg are best.
• ‍Caffeine (optional): Use it strategically to add a boost for harder workouts.

You don’t need to carb-load in the off-season, but carbs are still essential fuel. Aim for balanced meals before runs, and avoid relying on high-sugar snacks that spike and crash energy.

‍Running for weight loss? It’s possible, but appetite often rises as training does. Combine running with smart nutrition, strength training, and general activity (walking, cycling) to manage weight in a sustainable way.

The off-season is the perfect time to build strength and add variety.

‍Cross-training: Cycling, swimming, rowing, boxing, yoga, hiking, or even gym-based cardio are all excellent ways to supplement your running. Cross-training reduces the repetitive impact on your joints, gives your muscles a break, and works different energy systems to make you a more well-rounded athlete. It also keeps training fun and fresh, especially when motivation dips between race blocks. The key is choosing activities you enjoy - consistency matters more than the exact sport.

‍Strength training: Strength work improves running economy by 8–12% and builds the resilience to handle impact. Your calves absorb up to 11x your bodyweight with every stride - strength training makes sure your muscles, not your joints, take the load.

With Runna, you’ll get a personalized strength plan tailored to your ability, equipment, and schedule - from bodyweight at home to full gym workouts - so you return to race prep stronger than ever.

Maintenance training is about pulling back just enough to recover while keeping fitness strong. The goal isn’t to push harder - it’s to hold your base and set up your next block.

• Mileage: Aim for around 50-70% of your peak mileage. This keeps your aerobic engine working without the strain of full training loads.
• Intensity: Scale back high-intensity workouts. Limit intervals and hard tempos, and instead build your week around easy runs, steady long runs, and cross-training.
• Strength & mobility: Use the time you save on mileage to focus on conditioning, mobility, and form - the foundations that often get neglected during race prep.
• Transition from racing: If you’ve just finished a goal race, step into a post-race recovery plan first, then move into maintenance. This lets your body heal before you start building again.

Think of it this way: off-season isn’t about losing fitness - it’s about protecting it, rebuilding your body, and getting ready to hit the ground running when your next plan begins.

The off-season is the perfect time to sharpen your running form. Running efficiently helps you in three key ways:

• Reduces impact: Good form lessens stress on joints and muscles, lowering your injury risk.
• Saves energy: Efficient mechanics mean you burn less energy at the same pace, making every run feel smoother.
• Builds consistency: Strong form helps you stay comfortable on both short maintenance runs and longer sessions.

Form is something you’ve developed over a lifetime, so changes might feel strange at first. Be patient and focus on small improvements. Focus on small cues rather than overhauls - staying tall, keeping your shoulders relaxed, and landing lightly under your body. Off-season is ideal for making gradual adjustments because the lower intensity gives you room to practice without pressure.

With Runna, you’ll get reminders and guidance built into your plan, so you can reinforce good form and carry it confidently into your next race build.

The off-season is your chance to reset, repair, and build the resilience you’ll need for your next training block. Recovery isn’t just rest - it’s an active part of training that helps you adapt and come back stronger.

• Sleep: Aim for 7–9 hours a night. Sleep is when your body repairs muscles, balances hormones, and restores energy. If a full night isn’t possible, short naps can also support recovery.
• Mobility: Incorporate yoga, pilates, or simple stretching 2–3 times a week. These sessions keep your joints mobile, improve flexibility, and help prevent stiffness from building up between runs.
• Massage & tools: Use foam rollers, massage guns, or even a tennis ball for self-massage to release tight muscles and improve circulation. Occasional sports massages can also speed up recovery and spot issues early.
• Active recovery: Walking, cycling, or swimming at low intensity keeps blood flowing, clears waste products from muscles, and helps reduce soreness - all without adding extra training stress.
• Flexibility: Listen to your body. If you feel unusually fatigued or sore, swap a run for an easy recovery session or take an extra rest day. Skipping one run won’t set you back - but pushing through fatigue could.

Keep moving, but give your body the time it needs to adapt, recharge, and be ready for your next goal.

Even in the off-season, the right gear makes running more enjoyable and effective. It’s also a great time to test, adjust, and find what works before your next race build.

• Shoes: A good pair of running shoes is non-negotiable. They protect your joints from impact and reduce injury risk. Visit a specialist store for a gait analysis if you haven’t already, and replace shoes once they’ve covered 300–500 miles or show signs of wear.
• Clothing: Choose technical fabrics like polyester or nylon that wick sweat, regulate temperature, and reduce chafing. Layer appropriately for weather - lightweight tops for summer, thermal layers for winter.
• Watch or GPS tracker: Tracking your runs helps you stay consistent and see progress, even in lower-intensity blocks. Runna integrates seamlessly with Garmin, Apple Watch, Coros, and Strava to log your sessions and adapt your plan.
• Accessories: Belts, armbands, or hydration packs can make longer runs easier by carrying essentials. Cold-weather gear like gloves and hats, or warm-weather gear like sunglasses and caps, keep you comfortable year-round.
• Sun protection: High-SPF sunscreen is a must, even in winter, to protect your skin from UV damage.

Golden rule: Use the off-season to refine your kit. Train in the shoes, clothing, and accessories you’ll rely on later, so nothing new or untested catches you off guard when your next race block begins.