Running in December

December: What do we do with our running this month?

Oftentimes, December falls into a strange little category all its own. The Fall races we have trained diligently for are now behind us. January lays ahead in the distance, so closely we can reach out and touch it; a glimmering light of promise on the horizon. It is filled with hope and new training plans to reach those racing goals of the new year.  So, what do we do now, during December?

It is wise to take a step back after a busy season of training and racing. December can often be the perfect time for that.  Reduce the training load, ease off the quality workouts, take a break from the track. This is an opportunity to let both body and mind recoup, regroup and recover. This sets your physical and mental training up for success as you will head into the New Year’s training plan feeling refreshed and a little hungry for the action once again.

In terms of training, you don’t have to forego your running altogether, but you might benefit from lesser miles than you typically do during a training cycle.  You can also take more days off per week. Other ways to allow for recovery is to nix the faster running or hill workouts.  After a couple weeks of this, you might consider adding in some strides or naturally hilly routes in order to stay sharp as you move towards beginning your January training program.  Allowing yourself to continue with some routine is helpful as it can be a stress reliever during the holidays and getting out in daylight and exercising naturally boosts those brain chemicals that work against the short-day doldrums of winter.

If you find yourself having some psychological trouble with downshifting, consider evaluating this phenomenon and evaluate what skills you might build to help with this deficit. If you find yourself worrying about loss in training, having body image issues, losing fitness etc, you might consider actively labeling these thoughts as worries that you can be aware of but not give into. Show yourself evidence that recovery is going to allow you to be a stronger athlete. For instance, we know that research shows the importance of sleep. When we sleep, hormones are released that are important for weight management, muscle and bone growth, this is truly a time when our system repairs. This is is true of recovery in general. The results that we glean from training, actually come from the recovery. Work + Rest = Results. Furthermore, you might think back to your last vacation, ah sweet and coveted downtime! You likely came back from this vacation as a more productive worker. The respite undoubtedly provided you with renewed passion and perhaps even some new perspectives that enhanced the quality of life after your return. This period of downtime can affect your running in much the same way. If the barrier is that you simply don’t know what else to do with your time consider extra sleep, reading about running, helping a neighbor or loved one with a project or a need, take up a new hobby or finish something you never have time to do when you are in training mode.  Additionally, this is often a time of year when folks gather, so unlike training mode, you don’t have to blow off invites to go out and socialize since your running can be scheduled a little more around life during this down month.

We hope that you gained some helpful ideas in this article that will help you navigate your running in December.  We believe you will greet January with rested gams and a mindset that is raring to go chase those dreams!