If you’re planning to run races long-term or have future running goals, one of the biggest mistakes you can make is going completely “hot and cold” with your running between training cycles. I see this pattern constantly with runners who then feel frustrated when they can’t return to their previous fitness level as quickly as they expect.
Today I’m sharing why maintaining a higher running base during your off-season is crucial for long-term progress, injury prevention, and actually enjoying your race training experiences. This isn’t about staying in peak shape year-round – it’s about smart, strategic maintenance that sets you up for success.
Your baseline mileage is the amount of miles you’ve been running consistently for at least 4-6 weeks (ideally 8-12 weeks) before leading into specific race training. Think of it as your running foundation – the bigger and more consistent your base, the quicker you can ramp up into bigger goals.
The size of your base should align with your goals. In The Lyss Method training programs, our base build phases range from:
These base phases serve as either maintenance during off-season periods when running isn’t your priority, or as essential foundation-building before race-specific training begins.
Here’s the tough love reality many runners need to hear: after about a month of inconsistent training, you start to lose your aerobic fitness adaptations. The fitness you had when peaking for your last race is not the fitness you have now if you’ve taken significant time off.
Don’t confuse past achievements with current capability. That sub-2 half marathon you ran six months ago? That represents your potential, not your current fitness level. This isn’t meant to be discouraging – it’s meant to help you set realistic expectations and train safely.
You’re not supposed to maintain peak fitness year-round. Some fitness loss during off-seasons is normal and expected. But there’s a smart way to manage this decline versus letting it freefall to zero.
I often hear runners say, “But I’ve been doing CrossFit” or “My cardio is still good from strength training.” While maintaining cardiovascular fitness is important, the real issue is connective tissue deconditioning.
Running is a highly repetitive, impact activity that requires specific adaptations in your:
These tissues need time and consistent exposure to develop the springiness, stiffness, and resilience required for running. When you stop running entirely and then try to double your mileage overnight, these connective tissues simply aren’t prepared for the load.
This is why you see so many runners dealing with shin splints, plantar fasciitis, Achilles tendonitis, and other overuse injuries when they ramp back up too quickly. Your heart might feel ready, but your tissues aren’t.
Here are my recommendations for maintaining appropriate base mileage based on your running goals:
A simple guideline: maintain at least 70% of your peak training volume during off-season, and never drop below 50% if you plan to return to serious training within 6-12 months.
For example, if you peaked at 40 miles per week during marathon training, aim to maintain around 25-30 miles per week during your off-season. This keeps your connective tissues adapted while giving you mental and physical recovery.
If you choose not to maintain higher mileage year-round (which is totally valid!), you must factor in extended base building phases before race-specific training. This means:
Use my free heart rate zones calculator to ensure you’re building your base at appropriate intensities – most base building should happen in easy, conversational zones.
One way to maintain running readiness during lower-volume periods is consistent strength training that supports your running mechanics. Focus on:
The Lyss Method Perform program includes all these elements specifically designed to support runners during various training phases.
I learned this lesson the hard way. From 2017-2020, I built incredible running fitness, progressing significantly in trail and ultra running. Then life got crazy finishing my PhD, and I essentially stopped consistent running for nearly two years.
When I tried to return to my previous level quickly, I got injured, extending my detaining period even longer. I lost almost all the fitness I’d spent years building. It was a humbling experience that required honest conversations with my ego about starting over and being patient with the process.
Now, even coming off successful races like my recent 50-miler, I’m strategic about my off-season approach. I take some recovery time, then ease back into base building rather than dropping to zero and having to start over completely.
You absolutely don’t have to be in peak shape year-round. Seasonal running is perfectly fine if you prefer spring races or avoid summer heat. The key is maintaining enough fitness that you can build toward your goals without risking injury or extreme frustration.
Your options are:
None of these approaches is wrong – it’s about choosing what works for your lifestyle and goals while training intelligently.
One of the most common issues I see is runners wanting to train for half marathons in 6-8 weeks when they haven’t been running consistently. Most race training plans assume you already have an appropriate base.
If you’re starting from minimal mileage, you need:
This isn’t just about finishing the race – it’s about enjoying the training process and crossing the finish line healthy and strong.
As you maintain or build your running base, proper nutrition becomes crucial for adaptation and recovery. My Fast and Fed Guide provides specific strategies for fueling base building phases, including carb timing around longer runs and recovery nutrition protocols.
If you’re ready for a structured approach to base building and race training, The Lyss Method programs provide everything you need – from beginner 5K programs to marathon and ultra training, all with appropriate base building phases built in.
For additional support in your running journey:
Remember: the best training plan is the one that keeps you healthy, progressing, and enjoying the process long-term. Don’t let short-term impatience derail your long-term running goals.
Keywords: running base training, off season running mileage, how to maintain running fitness, base building for runners, running volume between races, prevent running injuries, aerobic base development, running training phases, how much to run off season, running base mileage guidelines
I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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