Training & Running Tips During the Holidays


Do you struggle with consistency & workouts through the holidays?

Below is my #1 tip for navigating the end of the year to ensure you’re ready to start 2023 off on the right foot (pun intended).

High level…

If you don’t use it, you lose it.

Hitting an exercise slump at the end of the year affects many things. While your heart and lungs go through “de-training,” the real challenge lies in your joints, muscles, and tendons — especially as you age.

Here’s what you need to know:

As a Physical Therapist since 2009, I find that most runners retain their cardiovascular fitness best.

Because of this, trouble arises when running picks back up in the new year. The heart & lungs outperform the rest of the body.

While runners are energized by a new year with new goals, their bodies can’t keep up, resulting in injury early in the year.


Focus on consistency through the end of the year. It’s ok to decondition, but a complete shutdown and revamp to start the year isn’t ideal. See this image as a typical cycle for runners that cause problems in January.

  1. 01. Prioritize Strength.

Your lungs and heart will fair better than the rest of the body. Keep consistent at 1-2x/week with runner-specific strength sessions that target your glutes & core.

  1. 02. Improve Mobility.

Work on flexibility with stretches that target the ankles & hips — two problem areas for aging runners.

  1. 03. Avoid a complete shutdown.

A few weekly runs can keep your joints in tune with how running feels. Shutting your running down will soften the joints and make them more susceptible to injury come January.

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