Stepping Back to Move Forward: My 35KM Recovery We
You don’t get stronger when you run; you get stronger when you recover. 🔋 After a massive 178km month in February, my body was sending all the signals that it needed a break.
So this week, I executed a strict "Deload Week" to let my central nervous system reset while keeping the fat-burning engine warm.
📊 The Deload Breakdown:
• Total Distance: 35.68 km
• Time on Feet: 4 Hours
• Average Pace: 6'43" /km
🧠 The Strategy (Active Recovery):
Instead of my usual 45+ km volume, I intentionally capped the distance and focused purely on mechanics. I locked in my ~180 SPM cadence and kept the effort strictly in Zone 2.
By Saturday's shakeout run, I managed to drop my average heart rate all the way down to 127 BPM.
That is exactly what a 55.4 VO2 Max engine looks like when it's idling perfectly. 🫁⚡
Dropping volume by 20-30% every few weeks is the ultimate cheat code for consistent weight loss. It flushes out the cumulative fatigue, prevents cortisol spikes (which trap stubborn weight!), and ensures you don't burn out.
Today is a 100% zero-impact rest day to fully absorb the work. Then, we build again. 🏁
Do you incorporate deload weeks into your running or fitness routine, or do you prefer to keep pushing? Let me know below! 👇
#RunSG #SingaporeRunners #ActiveRecovery #Zone2Training #WeightLossJourney #Sub70kg #DeloadWeek #Lemon8SG #40PlusFitness #RunningMotivation #VO2Max
From my own experience, incorporating deload weeks into a running routine can be a game changer, especially after heavy training months like the 178 km run in February. Deload weeks offer a chance to reconnect with your body and focus on running mechanics without the stress of high mileage or intensity. For example, deliberately maintaining a cadence near 180 steps per minute and keeping effort within Zone 2 helped me maintain aerobic fitness while letting fatigue dissipate. One critical benefit I noticed during my 35.68 km deload week was how my heart rate steadily decreased, hitting an average of 127 BPM during an easy shakeout run. This indicated my cardiovascular system was recovering well and my VO2 max engine was idling efficiently — a positive sign of readiness for future training loads. Another key takeaway is how lowering weekly volume by 20-30% every few weeks not only resets the central nervous system but also aids long-term weight loss. Keeping cortisol levels in check is crucial because elevated stress hormones can hinder fat mobilization and cause weight loss plateaus. Active recovery with low-impact pacing helped me stay consistent without feeling burnt out. To get the most from a deload week, I recommend planning your runs carefully: keep distances limited, focus on form, and avoid pushing into high heart rate zones. Incorporate zero-impact rest days to let your body fully absorb the training effects. This approach may feel like taking a step back, but it ultimately propels your progress forward with better endurance, weight management, and injury prevention. If you’re used to pushing hard all the time, try scheduling a deload week after every 3-4 weeks of intensive training. You’ll likely find yourself running stronger and more motivated afterward. Have you tried deload weeks in your fitness or running routine? What changes did you notice in your performance or recovery? I encourage fellow runners and fitness enthusiasts to share their insights and experiences too!