Running Off-Season: 6 Things I'd Do Now to Have My Best Year in 2027

Written by Natalie LaMendola, a DPT and RRCA & USATF Certified Running Coach for Running Explained for over 5 years.

2026 is drawing to a close. This year was, hopefully, full of some wins for you on the run, both big and small. Maybe you hit a massive PR in a goal race. Maybe you hired a coach for the first time and had a structured training block. Maybe you overcame an injury. Maybe you returned to the sport after some time away. Either way, as 2027 approaches, you’ve likely at least been thinking about what you want next year to look like - some changes you want to make, some things you want to try, some mistakes you want to troubleshoot.

There’s no shortage of research-backed ways to prepare for your spring 2027 races and beyond - everything from strength training specifics, to adding plyometric training, to logistical planning, to more health-related measures. Here's my running off-season checklist. Let’s get into it. 

Why Winter is the Best Time for Runners to Lift

Winter is the BEST time for runners to strength train, in my opinion. Spring and fall are focused on racing, typically, and that makes it tough to get in more than 1-2 sessions of lifting a week (which is how it should be in the middle of a race block). Winter is usually a season of lower mileage, less racing, and calmer schedules - meaning it’s an opportune time to consistently lift 3 days a week for a 3-ish month stretch. There really aren't many other chances during a calendar year for distance runners to actually dedicate to growing muscle and getting stronger.

We know that strength gains start to take effect with progressive loading of a muscle group over the course of 4-8 weeks. This means that the very end of fall or even early winter (end of 2026) will give you sufficient time to achieve these strength gains. Bigger and more complete gains occur with 4-6 months of progressive lifting (PMID: 39969307), so depending on your race calendar for the year, the lifting can continue and only provide more benefit.  Check out our Strength Training Plans if you want any help to get your lifting consistent

How Heavy Should Runners Lift? (1-2 Reps in Reserve)

On that note, the benefit of lifting comes only when you are providing a strong enough stimulus for actual increases in strength. This means opting for weights that are heavy enough for each lift, to where you finish each set with only 1-2 reps in reserve (you could only do 1-2 more before failure). This generally means 2-3 sets of less than 8 reps per exercise (PMID: 39373864).

If you’re just starting out with lifting, then your weight that gets you to 1-2 reps in reserve might just be body weight - and that is a-okay! The most important thing is that you continue to progress your weights as they start to get easier and easier.

If you’ve been doing some semblance of lifting over the fall, but perhaps not providing quite as heavy a stimulus as I just described, then winter is the perfect time to start. 

Plan Your 2027 Race Calendar Backwards

As a coach, I work backwards. When planning for an athlete’s upcoming race that’s months away, I consider where I want them to be mileage-wise and training status-wise at their peak for the race. From there, I consider where they’re at now and what type of fall they’re coming off of, and then fill in the middle. If you are writing your own training, or getting assistance from an online training platform, it’s a useful exercise for you to complete too. 

Preparation is everything. Look at your work, family, and personal calendars and see how it lines up with your planned training for an upcoming race. Does it make sense? Are there major life events happening that could get in the way of you reaching a goal, and thus would be worth considering a different racing timeline for the year? How does your schedule mesh with foreseen peak training weeks and/or down/off weeks? Plan for it now, rather than getting stuck in a messy balancing act and getting frustrated. 

Natalie Running a Tune-up Race

Add Plyometrics: 40-60 Contacts, 1-2x a Week

Plyometrics do wonders for your tendon health, bone density, and overall neuromuscular sharpness on the run (PMID: 17149987). Whether you’re just beginning a new strength routine, or have been previously lifting but free of plyometrics, be sure to incorporate that stimulus this winter. It doesn’t have to be anything fancy or elaborate or involve any equipment. 

We also don’t need a high volume of plyometrics either. In the PT and strength and conditioning world, we think about prescribing them in “contacts” per session - aka contacts with the ground, aka reps of a hop variation. Aim for 40-60 contacts per session, 1-2 times per week. If you haven’t done any hopping before, simply start with double leg hops, which you can then progress to single leg, different directions, etc. 

Get Bloodwork Done in the Off-Season

While knowing your iron and ferritin levels, thyroid function, and overall metabolic health is crucial going into a big training block, it’s also really helpful coming off of a season of racing. If you raced this fall at all, especially with a higher-mileage distance like the marathon or above, reach out to your primary care provider to get a fresh round of bloodwork done. It’s a helpful status update on your body going into an off-season, a time when you have more energy and availability to address any deficiencies or issues that appear. 

Fix Your Fueling Before Spring Training Ramps Up

Did your Fall race go awry because of a fueling error, either the night before or within the race? Suffer an injury this fall that had an under fueling component to it? Both are solid reasons to reach out to a registered sports dietitian this winter and get some assistance with fueling your body. These professionals and absolute wizards can help you with everything from addressing a specific micro- or macronutrient deficiency in your diet, increasing carb intake, or even sorting through GI-related issues on the run. Get it resolved now, in the off season, so that it’s a non-issue come springtime when training for seasonal races ramps up. If you are looking to do a consult call to have some help with Blood work or to figure out your nutritional needs as an athlete look no further than a Fueling and Strategy Session Call with our Registered Dietitian Stevie Lyn Smith

Your 2027 Running Off-Season Checklist

In summary, there’s no shortage of things that you can do to plan ahead for running in 2027. Whether your running goals are race/PR-related, training-related, or simply to have an injury-free year on the run, the tasks listed above are an excellent starting point.

About the Author

Natalie is a running-specific Doctor of Physical Therapy and certified run coach based in Kansas City. When she's not working with runners at her practice , you can find her chasing her own goals on the run alongside her husband, twin toddlers, and hound dog. Her passion lies in helping runners of all abilities achieve their goals and get back to the miles they love. If you want to hear more listen to Natalie talk about Strength Training on this Episode of The Running Explained Podcast

REFERENCES

Van Hooren B, Aagaard P, Blazevich AJ. Optimizing Resistance Training for Sprint and Endurance Athletes: Balancing Positive and Negative Adaptations. Sports Med. 2024 Dec;54(12):3019-3050. doi: 10.1007/s40279-024-02110-4. Epub 2024 Oct 7. Erratum in: Sports Med. 2025 Feb;55(2):527-531. 

Wang T, Bo S. Optimizing concurrent training programs: A review on factors that enhance muscle strength. Medicine (Baltimore). 2024 Dec 27;103(52):e41055. 

Saunders PU, Telford RD, Pyne DB, Peltola EM, Cunningham RB, Gore CJ, Hawley JA. Short-term plyometric training improves running economy in highly trained middle and long distance runners. J Strength Cond Res. 2006 Nov;20(4):947-54. doi: 10.1519/R-18235.1. PMID: 17149987.