How to Keep Your Running Goals on Track During the Holidays
The winter holidays are a time for family, gratitude, and indulgence, but it can also be a challenging period for runners who are trying to maintain their workout routines and diet goals. With packed schedules, travel, colder weather, and an abundance of rich food, it’s easy to see how running goals could take a backseat, whether you celebrate Christmas, Hanukkah, Saturnalia, or any other of the many winter festivals from around the world. With a little planning and creativity though, it’s possible to enjoy the holiday season without sacrificing your progress or feeling like you’re missing out on the festivities.
Written by Lucas Collins
Edited by Pavlína Marek
Plan Around Plans
One of the most effective ways to ensure you stick to your running routine during the holidays is to plan ahead. Whether you’re hosting family or traveling out of town, having a clear plan is essential. Are you…
Traveling?
If you’re traveling, research local running routes before you leave. Apps like Strava can be excellent tools for finding scenic or safe paths near your destination.
Dealing with Cold Weather?
If you’re staying in or heading to a colder climate, make sure to pack or prepare layers so you’re ready to run as soon as you find the opportunity. A snowy Christmas straight out of a Hallmark movie are sure gorgeous; and they don’t have to prevent you from reaching your running goals. All you have to do is be ready for the weather.
Running in cold, windy, or snowy conditions requires some preparation, but it doesn’t have to derail your plans. Opt for moisture-wicking base layers, a thermal top, and a windproof outer layer to stay warm and dry. Accessories like gloves, a hat, and thermal socks will keep your hands, head, and feet comfortable. It’s best to start your warm-up indoors with dynamic stretches or light cardio to prepare your muscles and ease the transition to the outdoors.
If the weather is extreme or the roads are icy, consider alternatives like using a treadmill or doing an indoor HIIT workout to maintain your cardio fitness. The goal is to stay adaptable so weather doesn’t become an excuse to skip your workout.
Busy with (Family) Commitments?
If your schedule is tight with family commitments, prioritize running during quieter times of the day, such as early mornings, when the house is still asleep. A little forethought can help you work your runs into the holiday chaos without feeling overwhelmed or guilty.
It’s important too, though, to adjust your expectations. The holidays are a time to celebrate and connect with loved ones, so it’s okay to be a little more flexible with your routine. Instead of striving for peak performance or long training sessions, focus on maintaining your fitness. Short runs can be just as effective for keeping you on track, and even a quick 20-minute jog around the neighborhood is better than skipping entirely.
If you can’t fit in a run, consider other forms of activity, like walking after dinner or playing a game of touch football with family. Staying active in some form will help you feel energized and less sluggish without adding stress to your day. Remember, it’s not about perfection–it’s about consistency and keeping momentum.
Be Flexible with Holiday Meals
Christmas are notorious for being heavy and calorie-laden, which can make it difficult to stay aligned with your running goals. However, you can enjoy the feast without derailing your progress so long as you keep a good mindset.
One strategy is to eat a light, protein-rich snack before the big meal. This helps you avoid overindulging out of sheer hunger and availability. During the meal, focus on portion control. Sample all your favorite dishes, but aim for balance on your plate. Load up on lean proteins like turkey and sides like roasted vegetables while keeping servings of richer dishes like mashed potatoes moderate.
Staying hydrated is another simple but effective way to support your goals. With the hustle and bustle of the holiday, it’s easy to forget to drink water, but staying hydrated aids digestion, energy levels, and recovery.
If you’re committed to your running goals but don’t want to feel isolated from Christmas family activities, consider involving loved ones in your routine.
An afternoon walk or jog is a great way to aid digestion and stay active while sharing the experience with family or friends. Even if your family isn’t as enthusiastic about running as you are, finding small ways to include them in your activities can help balance your goals with quality time.
Take Time to Remember the Big Picture
Holidays can also be an opportunity to focus on the bigger picture of why you run. Reflect on your progress throughout the year and the reasons you started running in the first place. Use the holidays as a time to express gratitude for your health, your ability to move, and the sense of accomplishment running brings. This perspective can help you stay motivated and avoid falling into an all-or-nothing mindset.
It’s not Just about Running
With the added stress of travel, busy schedules, and indulgent meals, it’s especially important to prioritize physical and mental recovery. Stretching, foam rolling, and mobility exercises can help keep your muscles loose and reduce stiffness, especially if you’ve been sitting for long periods during travel or while catching up with family. Taking time to check in with yourself and spend some time alone doing things just for you will keep you feeling refreshed instead of more drained.
Sleep!
Sleep is also essential! Late-night festivities can make it tempting to skimp on rest, but getting enough sleep ensures your body has time to recover from the many demands of the holiday. You could also consider incorporating light yoga or meditation into your routine to promote relaxation and mental clarity during this busy time.
Ultimately, the holidays are about connection, gratitude, and celebration. By approaching this festive time with a flexible mindset and thoughtful planning, you can enjoy the Christmas season without feeling like you’ve sacrificed your running goals.
Whether it’s fitting in shorter runs, finding creative ways to stay active, or focusing on recovery before you dive back in, remember that consistency is the key to long-term success. The holidays offer a chance to appreciate not just the food and festivities but also your progress as a runner. You’ve put in the time and effort to build the strength and resilience you have today. So lace up your shoes, embrace the holiday spirit, and enjoy the journey—both on and off the road.