Do trail runners really need an off-season?

Trail racing never really stops. From desert ultras in winter to mountain races in summer, there’s always another tempting event calling your name. But just because the race calendar runs year-round doesn’t mean your body should. Every athlete—even the toughest mountain runner—needs an off-season of some kind. We’re here to help you figure out what that should look like for you.

Why a break is so important

Running on trails gives your entire body a solid workout. Challenging climbs, technical descents and uneven surfaces stress stabilizing muscles and connective tissue that don’t always get a chance to recover. Taking two to six weeks of reduced training after your main goal race allows those tissues to rebuild and your nervous system to reset. Coach and exercise physiologist Greg McMillan emphasizes that adaptation happens during the recovery phase, when the body has space to absorb the training stress, rather than simply adding more. Skipping that window might prevent you from becoming faster, and even if you don’t immediately notice issues, they can sneak up later as fatigue, stagnation or injury.

What an off-season can look like

A true break doesn’t mean that you have to restrict yourself to the couch every night (although that can definitely be a part of your off-season). It simply means taking your foot off the gas and shifting your focus. Many trail runners spend their downtime moving easily—hiking or doing other low-intensity activities that keep the body loose. Easy movement maintains aerobic fitness without the pounding, and you’ll be staying active in more gentle, less competitive ways.

After a few weeks of light activity, you can introduce short, unstructured easy runs, with no pace goals (and ideally not wearing a watch, but who are we kidding?). If you’ve raced heavily through the summer or fall, aim for at least one full month of lower volume before jumping back into serious mileage.

Coaching and science: evidence supports the rest

A recent multidimensional review of recovery strategies in endurance athletes found that while no single method guarantees recovery, appropriate sleep, nutrition and load reduction form a strong foundation. No matter how exactly you do it, you need to allow your body some time and space to heal. When you give yourself time to rebuild, you’re training smart; recovery gives space for the small repairs that make big gains possible later on.

The mental side of rest

Trail racing has a huge mental component alongside the physical toll. Constantly chasing start lines can dull motivation and drain joy—two of the sport’s best features, and an off-season resets your head as much as your body. Without a training plan, you can rediscover the things you found joyful in the sport before you ever signed up to race, whether it’s sunrise trails, enjoying quiet woods or exploring new spots with friends (or your dog).

It also gives you space to reflect on what worked, what didn’t, and what kind of next goal genuinely excites you. That pause helps prevent burnout and keeps running sustainable for the long haul.

How to know when to start again

If you’re sleeping well, your legs feel fresh and your motivation starts to return, that’s your cue to ease back in. Start with relaxed runs at half your usual mileage, and let intensity build naturally over a few weeks. Pay as much attention to what’s on your plate as what’s in your training plan—good nutrition helps repair muscles, restore iron and glycogen stores and keep your immune system strong while you recover.

If fatigue lingers longer than expected, or you just don’t feel like yourself again yet, it’s worth checking in with a sports doctor or physiotherapist. Sometimes what feels like simple burnout can be a sign of low energy availability (LEA), hormone imbalance or an injury that needs attention. Taking that step early can save months of frustration later and help ensure that when you do return to the trails, you’re ready to enjoy them fully.