Training & the Holidays
The holidays are generally a time when our normal routine gets completely turned upside-down. Traveling, hosting, kids home from school, you name it! So then why do we resist changing our running routine? We don’t want to miss any workouts or runs, and feel guilty if we do.
I used to get really stressed over the holidays trying to maintain my normal training schedule. I felt bad leaving my family gatherings for a long workout, but not doing so meant I’d worry about losing fitness or being undisciplined. But I finally realized that it actually could make sense to run less, and there was a way to do it without “slacking.”
We All Need Breaks
No matter what level of runner you are, smart training involves harder phases and easier phases.
By thinking ahead, you can plan to run less during the holidays, and dial up your training again when you’re back to a normal schedule. By doing what you planned to to (actually taking that downtime) you will be successfully following your training plan! Instead of losing your training momentum, you can embrace a lighter load as part of a bigger plan that will allow you to run even better in the future.
Adjust Your Schedule
Even if you’re personally not that busy, other people and businesses can really cramp your training style. For example:
Your running buddy is out of town
The gym has very limited hours
The family gathering is on the same day as your big long run
I run solo more often during the holidays when it’s harder to coordinate with others or when my training friends are out of town.
It’s really okay to revamp your training schedule for a week or two. Long runs can be done on any day of the week! Gym sessions can be substituted with body weight training. Runs can be done solo.
It’s important to focus on the training that you are actually able to get done, rather than the training that you wanted to get done.
Lower Your Expectations
Any change to your regular routine will affect your training, even if you’re able to fit in every mile. Different sleep schedules and eating habits are bound to steal some of your physical edge. You likely won’t be crushing any workouts during this time.
The holiday season can even be stressful or sad, so be kind to yourself with training. Don’t expect the very best from yourself when you have a lot on your mind or on your schedule.
I’m always an advocate for training by perceived effort, and this is especially important when you’re out of your routine. Adjust your paces, total volume, and effort level. Lower your expectations to a level that will allow you to be successful, so your run can be a positive part of your day.
Holiday Boot Camp
And for those runners who have extra free time and extra running time during the holidays, congratulations! You get to do a holiday boot camp! Take advantage of time off to run and sleep more. Plan extra miles, harder workouts, and naps. You can plan a lighter training phase when getting back into your normal schedule after the holidays.
And Bonus: training harder means you’ll be hungrier so you’ll appreciate any holiday meals and parties even more than usual.
A Great Gift
The holiday season is often full of overwhelm and other unwelcome feelings. Don’t let one of the best gifts of all - the ability to RUN, become a source of frustration, stress or discouragement. By thinking ahead and strategically planning runs, workouts and rest days based on your schedule, you can set yourself up for success.
Plan ahead and be flexible with your routine, and running can be a source of enjoyment and a focus of appreciation through the hustle and bustle of the season.