Determining how many days to take off running before a race is an important part of race preparation and injury prevention. The optimal rest period allows the body to recover from training while maintaining fitness and avoiding detraining. The exact number of days depends on several factors.
Quick Answers
- For shorter races (5K to half marathon), take 2-4 days off before the race.
- For marathon and ultramarathons, take 3-7 days off.
- Listen to your body – take more time if needed to recover from hard training.
- Do very light cross-training and stretching during the rest period.
- Resume training 2-4 days after the race to promote recovery.
Why Take Time Off Before a Race
There are several reasons to reduce training and take time off in the days leading up to a race:
- Allows the body to recover from hard training: The weeks of training leading up to a race push the body hard. Taking a break gives the muscles, connective tissues, and nervous system time to adapt and supercompensate so you can perform your best on race day.
- Letsacute fatigue dissipate: Intense training creates acute fatigue that can temporarily impair performance. A few days of light training or rest clears this fatigue.
- Avoids injury and overtraining: Forcing high mileage right before a race increases injury risk. Time off decreases stress on the body.
- Maximizes carbohydrate stores: Backing off on mileage several days out allows carbohydrate stores (glycogen) to fully replenish so you have ample fuel reserves.
- Enhances mental focus: Rest rejuvenates the mind. You’ll feel mentally sharp, motivated, and excited about your race.
Factors That Determine Optimal Rest
Several factors come into play when deciding how much time to take off before a big race:
- Race distance: The longer the race distance, the more rest required. Marathoners need more time to recover than 5K racers.
- Fitness level: Well-trained runners can get away with less time off than novices whose bodies need more recovery.
- Weekly mileage: Runners logging high weekly miles require more time for fatigue to clear.
- Previous training: Taking longer off after intense training blocks or periods of heavy intervals or races.
- Age: Younger runners often need less rest than masters runners to recover.
- Fatigue levels: Take more time if you feel excessively fatigued going into your taper.
- Travel: Factor in additional rest if you need to travel to get to the race location.
Recommended Number of Days Off
These general recommendations provide a starting point for days off before a race:
| Race Distance | Days Off Before Race |
|---|---|
| 5K | 2-3 days |
| 10K | 2-4 days |
| Half Marathon | 3-4 days |
| Marathon | 3-5 days |
| 50K – 50 Mile | 5-7 days |
| 100K – 100 Mile | 7-10 days |
These ranges account for most runners. But you may need more or less time depending on the factors listed earlier.
5K to Half Marathon
Most runners take 2 to 4 days off before races from 5K to half marathon distance. This provides enough rest to recover from training while maintaining fitness.
Taking just 1 day off often doesn’t allow full recovery. But highly trained runners can get by with a day or two off before shorter races. Novices may perform better with a full 3 to 4 days of rest.
Marathon
For marathons, most runners benefit from 3 to 5 days of pre-race rest. This helps clear accumulated fatigue from high training volume so runners feel energized on race day.
Some very experienced marathoners get away with less time off, but they risk not running their best race. First-time marathoners should take the full 5 days off to recover.
Ultramarathons
The longer the race distance, the more rest required before the race. For ultramarathons like 50Ks, 50 milers and 100Ks, shoot for 5 to 7 days of pre-race rest.
For 100 milers, take at least 7 to 10 days of reduced training and recovery. The extreme distance takes a major toll on the body, so an extended taper is warranted.
What to Do During Your Pre-Race Rest
Here are some tips for how to spend your time during your pre-race rest period:
- Take it easy: Avoid strenuous activity. Let your body recover.
- Do light exercise: Easy jogs, walks, swims, and bike rides help maintain fitness.
- Focus on nutrition: Maximize carbohydrate intake in the last few days.
- Get plenty of sleep: Prioritize sleep during your taper.
- Sit and stretch: Spend time foam rolling, stretching and relaxing.
- Hydrate and hydrate: Drink plenty of fluids right up until race day.
- Enjoy downtime: Use the time to catch up on rest, relaxation and life outside running.
Avoid the temptation to cram in more training right before your race. Stick to the plan and recharge your body so you can achieve your race day potential.
Returning to Training Post-Race
How long should you wait after a race before returning to training? Use these general guidelines:
- After 5K to half marathon, take 2 to 4 days off.
- After a marathon, take 4 to 6 days of recovery.
- For ultramarathons, take at least 7 to 10 days to recover.
The longer the race, the more recovery time your body needs before resuming training. Be sure you feel fully recovered before ramping up mileage again.
Conclusion
Deciding how many days to take off before a big race comes down to understanding your body, race distance, training levels and other factors. For shorter races up to a half marathon, dial back training for 2 to 4 days pre-race. Work up to 3 to 7 days off before marathons and ultramarathons.
Use the taper to rest up and supercompensate so you can perform at your best on race day. Then take even more time off afterwards before building your training back up. A smart rest and recovery plan is the key to racing and training success.