Training for endurance events takes consistency, dedication, and a solid mindset. But even the most committed athletes need to realise that taking a break from their training plan isn’t just something you do now and then—it’s an essential part of achieving long-term success. Knowing when to pause can be the difference between steady improvement and heading straight for burnout or injury.
When it comes to training, listening to your body and acknowledging your life circumstances are just as important as the workouts themselves. I know a lot of us have been there, trying to push through a rough patch, convincing ourselves that we can just grind it out. But sometimes, it isn’t the answer. Taking a step back can actually be the most strategic move for your overall progress.
So when should you take a break from your training?
Unexpected Life Events
Life has a way of surprising us, and no matter how meticulously we plan our training, personal matters sometimes have to come first. When these moments hit, it’s important to pause and reassess your priorities.
- Family emergencies: When a loved one needs your immediate attention, it can be emotionally and physically draining. Trust me, during these times, putting your energy into your family is the right call, even if that means temporarily stepping away from your training.
- Sudden work commitments: If your job suddenly ramps up—whether it’s more hours or unexpected travel—sticking to a rigid training schedule might just add to your stress. High-pressure work situations require focus, and sometimes, giving yourself the grace to take a break from training keeps you from feeling overwhelmed.
- Unexpected travel: Unplanned trips can disrupt your routine and make workouts feel impossible to squeeze in. Whether it’s for business or a personal reason, give yourself permission to prioritise the reason you’re traveling. Staying flexible will help you feel more balanced overall.
- Personal crises: We all go through moments of emotional upheaval. It could be a breakup, a health scare in the family, or some other major stressor. During those times, your mental and emotional well-being deserve your full attention.
Coaching Tip: In these situations, prioritizing your well-being over sticking strictly to your training plan isn’t just okay—it’s smart. If you’re dealing with a family emergency or an unexpected crisis, scaling back your training load or taking a short break will help you manage stress and stay healthy.
Taking a pause doesn’t mean you’re losing fitness; it’s about managing your life in a way that lets you come back stronger. Life will always throw us curveballs, but giving yourself the space to honour these moments will make you more resilient and focused when you return to training.
We all have tough moments in our life. In my experience, taking a break here is always the best thing to do in the long term.
Mental Burnout
Training isn’t just a test of physical endurance; it’s also a major mental challenge. While we often focus on the physical side of fatigue, mental burnout is just as important to recognise—and it can sneak up on you if you’re not careful.
Signs You Need a Break:
- Loss of motivation or enjoyment: If your usual excitement for training has vanished and every session feels like a chore, it’s a red flag. Training should bring at least some level of fulfilment or joy, even when it’s tough. If you’re not even getting the secondary fun aspect from your training, give yourself a little time off, you will soon realise how much you really miss it!
- Difficulty concentrating during workouts: Struggling to stay focused or constantly feeling distracted? That’s another indicator that your mind needs a rest.
- Feeling overwhelmed by the training schedule: If looking at your training plan fills you with stress instead of inspiration, it’s time to consider stepping back.
- Increased anxiety or stress about fitness goals: Your goals should motivate you, not feel like a heavy weight on your shoulders. Heightened anxiety about performance can be a sign of mental exhaustion.
Coaching Tip: Give yourself permission to take a short break, even if it’s just 3-7 days. This brief pause can work wonders to reset your mindset, lower stress levels, and reignite your passion for training. Sometimes, a mental breather is all you need to get back on track with renewed energy.
Depending on the athlete and their issues I will occasionally prescribe flexible training weeks if they come to me with issues of burnout.
Persistent Under performance
Sometimes, no matter how hard you train, your body just doesn’t respond the way it should. If you’re consistently under performing despite sticking to your plan, it’s likely a sign of deeper issues that need attention.
Symptoms:
- Inability to complete workouts at usual intensity: If you’re struggling to hit the paces, power outputs, or reps that you normally handle with ease, that’s a clear warning signal.
- Slower recovery times: Recovery should feel natural and predictable. If it’s suddenly taking much longer to bounce back from sessions, something’s off.
- Declining performance metrics: Tracking speed, strength, or endurance is important, and a downward trend despite training hard might mean you’re pushing your body too far without adequate rest.
Coaching Tip: Under performance tends to come from over training. Taking a break of 4-10 days can help your body reset through a process called supercompensation, or taper. This rest period gives your muscles and energy systems the chance to fully recover, which could lead to noticeable performance improvements when you return.
Remember, rest is when your body actually gets stronger, and sometimes, stepping back is the smartest way to leap forward.
Environmental Factors
Sometimes, it’s not about your body or mind but what’s happening around you. Environmental conditions can make training dangerous, and being aware of these risks is vital. I’ve experienced firsthand how unexpected situations can disrupt even the best plans.
For instance, training for my first half Ironman, I was training in the height of summer and had to reduce the length of some of my runs because I don’t cope well with the heat, and knew I would be putting more pressure on my body than my plan suggested.
Examples:
- Heatwaves or extreme cold: Running, cycling or swimming in scorching heat or sub-zero temperatures isn’t just uncomfortable—it can be hazardous. Heat exhaustion or hypothermia isn’t worth risking for the sake of sticking to a plan!
- High pollution levels: Poor air quality can seriously impact your lungs and overall health. If pollution levels spike, especially during extreme events like wildfires, consider training indoors or skipping outdoor workouts.
- Natural disasters: Hopefully you are never put in this situation but things like wildfires affecting air quality or sudden flooding, putting your health and safety first is crucial.
My advice: In these cases, don’t feel guilty about modifying your training or taking a break. Adjust your plan to prioritise indoor sessions or cross-training. If conditions are truly severe, taking a few days off can protect your health and well-being.
Living rurally, I have the pleasure of nice training routes and clean air. Having recently traveled to Malaga, a major city in southern Spain, I had to reduce the length of a couple of the runs I did because my lungs just couldn’t cope with the heavy air caused by all the traffic!
Remember, if you don’t keep yourself safe, you will not be able to train at all in the future!
Nutritional Deficiencies
When it comes to endurance training, nutrition isn’t just a supporting act—it’s the backbone of your performance and recovery. Your nutrition fuels your training and defines the quality of your recovery and progression.
Warning Signs:
- Unexplained fatigue: If you’re feeling wiped out without a clear reason, it could be more than just hard training. Nutrition gaps, like low iron or insufficient calories, could be the culprit.
- Frequent illnesses: Getting sick more often than usual might mean your immune system is struggling, possibly due to inadequate nutrition.
- Poor recovery: If your muscles stay sore for days or you’re not bouncing back from workouts, your body might be missing key nutrients.
- Unusual muscle cramps or weakness: This can indicate electrolyte imbalances or a deficiency in vitamins and minerals.
Coaches Tip: If you notice any of these signs, take the time to focus on your nutrition before diving back into intense training. It might be worthwhile if you have the budget to consult a nutritionist or get blood work done to identify potential deficiencies.
It’s better to address these issues head-on than risk long-term setbacks. Giving your body the proper fuel will help you train harder and recover faster when you’re back on track. Trust me, prioritising your health in this way is always worth it and there are more life benefits than just your fitness performance and recovery.
Hormonal Changes
Hormonal fluctuations can have a huge impact on your training and recovery, and sometimes, it’s not as simple as pushing through the discomfort. Hormonal imbalances can be unpredictable and challenging to manage, but understanding how they affect your performance is crucial. As a coach, I’ve worked with athletes navigating these shifts, and we’ve had to make adjustments to keep training healthy and sustainable.
Key Factors:
- Menopause or perimenopause symptoms: These hormonal changes can cause fatigue, disrupted sleep, and mood swings, making it difficult to stick to a demanding training schedule. It is also beneficial to adjust any strength training to focus on muscle and bone longevity.
- Thyroid imbalances: Your thyroid regulates metabolism and energy levels. An imbalance can leave you feeling sluggish or overly fatigued.
- Stress-induced hormonal changes: High levels of stress, whether from training or life, can wreak havoc on your hormonal balance and affect your energy, recovery, and overall well-being.
Coaching Tips: If you’re facing any of these hormonal challenges, listen to your body. It’s okay to adjust your training load or even take a break if you need it.
It might be worth consulting with a healthcare professional to understand your unique situation better, and if you have a coach discussing your unique situation with them.
Prioritising your health over hitting every session on your plan can lead to better long-term outcomes. Sometimes, less truly is more.
Intuition and Body Awareness
One of the most underrated skills in endurance training is learning to trust your intuition. Your body sends you signals all the time, and tuning into them can prevent injury or burnout. I’ve had my own moments where something felt “off,” even when everything on paper suggested I should be fine.
We have all had that one friend come to us saying that they have had a niggle that isn’t getting any better, until they get to the point that they physically can’t keep going and have to take months out…
Coaching Tip: Developing strong body awareness means being attuned to more than just muscle soreness or fatigue. Sometimes, you might feel inexplicably tired or just mentally out of it, and that’s your body’s way of asking for a break.
As athletes we are really good at getting our heads to push our bodies to do what they don’t really want to do, but it doesn’t always have to make sense, and that’s okay. Trusting your intuition and taking a step back can be a smart move, even if it feels counter-intuitive.
The more you train, the better you’ll become at reading your body. Developing body awareness helps you make informed decisions about when to take a break and when to push forward. It’s a skill that takes time to build, but it can significantly enhance your training consistency and enjoyment.
To Take a Break or Not To Take a Break?
When should you take a break from training?
Knowing when to take a break from your training plan is a key skill for any endurance athlete. Whether it’s due to unexpected life events, mental burnout, persistent under performance, environmental factors, nutritional deficiencies, hormonal changes, or just a gut feeling, taking time off can actually propel you forward in the long run.
Taking breaks doesn’t mean you’re failing or losing fitness. In fact, they can lead to better performance, improved long-term adherence to your plan, and a reduced risk of injury or burnout.
Remember, training smart is just as important as training hard. So, listen to your body and be mindful of your life circumstances. By honouring those moments when you need to step back, you’ll come back stronger and more resilient. Keep training wisely, and trust that your body knows what it needs.