How to Stay Consistent
With Training During the Holidays
The holiday season is full of joy, celebration, and let’s be honest—chaos. Between family gatherings, travel plans, and tempting holiday treats, it can feel impossible to keep up with your training routine. But consistency doesn’t have to take a backseat!
With a little planning and the right mindset, you can balance the festivities and your runs without feeling like you’re missing out.
Here are 6 tips to help you stay consistent with your training during the holidays:
1. Plan Ahead and Be Flexible
The holiday calendar can fill up fast, so take a few minutes each week to schedule your runs around family events, travel days, and commitments. Treat your runs like appointments, but be flexible. If your usual morning run gets bumped, squeeze in a shorter afternoon session. Something is always better than nothing!
Pro Tip: Use a training calendar or app to outline your weekly plan so you know exactly what to prioritize each day.
2. Embrace Shorter, Focused Workouts
If time is tight, focus on quality over quantity. Shorter runs with higher intensity—like intervals, tempo runs, or hill sprints—can provide a big training impact in less time.
Try This: A 20-30 minute HIIT run alternating 1 minute hard (Zone 4) and 1 minute easy (Zone 2).
For those who prefer steady runs, even 2-3 miles can keep momentum going.
3. Make Family and Friends Part of the Fun
Turn your runs into a social activity! Invite family or friends to join you for a relaxed run, a festive jog through decorated neighborhoods, or even a local holiday-themed race. It’s a great way to spend quality time while staying active.
Bonus: Kids love being included—turn it into a game or encourage them to bike alongside you.
4. Adjust Expectations and Give Yourself Grace
Let’s be real: the holidays are not the time for perfection. It’s okay if you miss a run or cut one short. Adjust your expectations, focus on maintaining consistency (not peak performance), and remember that the little efforts add up.
Key Mindset Shift: Consistency is about showing up—not about being perfect.
5. Pack Your Running Gear When Traveling
Travel doesn’t have to derail your training. Pack your running shoes, a few versatile layers, and any essentials like a headlamp or gloves for cold weather.
Research local running routes ahead of time. Apps like Strava or MapMyRun can help you find nearby trails or paths.
Treat running in a new place as an adventure—explore the area while staying on track.
6. Start Your Day With a Run
Morning runs can be a game changer during busy holiday schedules. By running early, you check it off your list and can fully enjoy the rest of your day without worrying about squeezing it in later. Plus, it gives you a boost of energy (and maybe earns you that extra slice of pie!).
Tip: Lay out your gear the night before so there’s no excuse to skip it.
Final Thought: Enjoy the Holidays and Keep Moving
The holidays are a time to celebrate, connect, and recharge. Staying consistent doesn’t mean sacrificing the joy of the season—it’s about balance. Run when you can, savor the time with loved ones, and know that even small efforts will help you maintain momentum.
Remember: you don’t need to be perfect, you just need to keep moving. 🎄🏃♀️
Did this help you? I’d love to hear your favorite holiday running tips or traditions—drop them in the comments!
Happy holidays and happy running! 🎁✨
From your favorite Exercise Physiologist - Dayna
Our Running Assessment always includes 8-weeks of strength exercises designed to help your individual needs found during the Running Assessment.
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