Stress, sleep, missed runs, and too many cookies — here is the science-backed guide to surviving the holidays without losing fitness. This holiday running training guide explains how runners can maintain fitness through the busiest weeks of the year without overtraining or guilt.
The week between Christmas and New Year’s is the “Guilt Gap” for runners.
Travel, family obligations, poor sleep, and rich food make training feel impossible. Many runners respond by forcing long runs they don’t have time for (causing family arguments) — or by giving up completely and planning a “hard reset” in January.
Neither approach works.
The good news? Sports science shows you can reduce your volume by 50% for a short period and lose zero fitness… as long as you follow one specific rule.
🎧 Listen to the Episode
Hear Coach Chris and Coach Maya break down the “Holiday Fartlek” protocol.
🔥 The Holiday Survival Kit
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Magnesium Glycinate
Holiday stress + Alcohol deplete your magnesium stores rapidly. This specific form aids sleep and calms the nervous system without GI distress.
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Sodium-Forward Hydration
Air travel and sugar intake cause dehydration headaches. Water isn’t enough. You need salt to retain fluid and keep your energy stable.
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Fast-Acting Gels
For the “Holiday Fartlek” (below), you don’t need a meal. Pop one gel, run hard for 30 mins, and get back to dinner.
Check Price on Amazon1. The Science of Maintenance (The Hickson Study)
We often think that if we miss a few runs, our fitness evaporates.
But a landmark study by Dr. Robert Hickson changed how elite coaches view downtime. He found that athletes could reduce their training volume by up to 66% (for 3 weeks) and lose zero VO2 Max fitness.
The Catch? They had to maintain Intensity. If you stop running, you lose fitness. If you only jog slowly, you lose fitness. But if you run short and fast, your heart retains its stroke volume.
The Takeaway: It is better to run for 20 minutes HARD than 60 minutes EASY this week.
2. The Protocol: The “Holiday Fartlek”
Don’t disappear for 2 hours on Christmas morning. Do this 30-minute workout instead. It stimulates your VO2 Max, burns off the cookies, and lets you get back to the family.
- Warm Up: 10 Minutes Easy Jog.
- The Work: 5 x 1 Minute Hard / 1 Minute Easy.
- Effort: 8/10 (Heavy breathing, not sprinting).
- Cool Down: 10 Minutes Easy.
- Total Time: 30 Minutes.
3. The Hidden Nutrient Drain (Alcohol & Magnesium)
Let’s talk about the “Holiday Triad”: Stress, Sugar, and Alcohol.
We know alcohol causes dehydration. But a deeper look at the biochemistry reveals a specific problem for runners. Ethanol (the alcohol in your drink) acts as a diuretic that specifically targets Magnesium.
The Stat: Studies show that within minutes of consuming alcohol, renal (kidney) magnesium waste increases by 260%.
If you are stressed from travel and drinking holiday wine, your magnesium stores are being emptied at double speed. This is why you might get “Restless Legs” or insomnia during the holidays, even if you are exhausted.
The Fix: Take 200-400mg of Magnesium Glycinate before bed. It buffers the nervous system and improves sleep quality.
👉 [Read our Full Review of the Top 5 Magnesium Brands Here]
4. The January 1st Trap
The biggest mistake beginners make is the “Resolution Binge.”
If you run 10 miles this week, do not try to run 25 miles next week just because it is January 1st. The tendons in your legs do not care what year it is.
The 10% Rule applies to returning to training, too. Enjoy the break. Eat the food. Do the Fartlek. We will be here on December 29th with the 2026 Training Blueprint to get you ramped up safely.
Related Episodes & Guides:
- Recovery: Recovery Run Myths (Why Slow = Fast)
- Fueling: Mastering Mid-Run Fueling
- Plan: Download the Free 14-Week Training Plan
Train Smart. Run Strong. Finish Proud.