Most runners can be categorized into two main categories especially, during the off season. The player who tries to log into many miles as possible is one group. Whereas, the players who doesn't do much at all during the off season is considered the other group. Most health experts suggest that you shouldn't be doing either of these things during the preseason. But, to prepare yourself for the next race or cross country season these are some of the basic steps, which you can follow:
  1. First of all, establish some smart goals for yourself. These goals will ensure that you stay motivated during the off season. It will also help you stay focused week to week. A smart runner is the one who doesn't waste his time instead prepare mentally and physically for the next race. This step will ensure that you to move forward to your ultimate in season goal.
  2. Increase your goal in defined manner. But, make sure that the increase is not more than 10% per week. This rule will help you protect against injuries. If you're still reluctant to exercise more, you can always do a different aerobic activity to help get in shape.
  3. Beside, running try other aerobic activities to stay active. Some of the other activities that you can take up are swimming, biking, or lifting weights. Yoga or pilates classes will also help you remain in shape during the preseason. Instead, of sitting ideal in front of the TV or computer screen it's better to do something that will make you stay active.
  4. If you don't feel running alone then get along a friend or team to run during the off-season. It will make it very easy for you to continue with your running practice.
  5. Avoid doing just long slow runs. It is important for you to understand that long slow runners are made only if you do long slow distance runs. Try and include some speed in your schedule. Make sure to include tempo runs, or hill runs in your preseason activities.
  6. Check your shoes. It is important for you to cross check your shoes, before the final day. Most expert runners suggest that shoes should be replaced after every 350-500 miles. Make sure to check your new shoes, to see whether they are comfortable or not. You should also get your foot type analyzed and the right training shoe, while buying new sports shoe. To prevent injury or unneeded pains like shin splints can be achieved through the right shoe.
Hope, these tips will make you ready for the next race season.