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How to Navigate the Holidays

Stay on track this holiday season!

The holidays are a busy time of year for all of us between parties, filling wishlist, and family gatherings. However, this does not mean your workouts and goals need to be sacrificed! Remember consistency is key, stay focused on your plan, quality over quantity, and always know that something is better than nothing at all - even if it’s just a 20-30 minute run or a 15 minute bodyweight workout.  

Running is the perfect activity for time crunched athletes as there is minimal prep time and you can run from basically anywhere. When you are pressed for time high-intensity intervals will give you the most bang for your buck because it helps maintain your base aerobic conditioning, pace at lactate threshold, and your ability to push at maximal efforts.  

Here are a few tips for getting your workouts in and making them count:

  • Plan Ahead - Don’t set yourself up for failure by scheduling a 20 miler on the day you know you are going to be with family the whole time. That would be a good day to squeeze in a short run or even take a rest day. When planning ahead remember that often the first and best defence is getting up early and just simply getting the run done before the day gets derailed and you miss your opportunity to workout.

  • Make It Count -  Training especially around the holidays should always be about high quality over quantity. Whether you are running easy or doing a harder workout stay within yourself and your prescribed zones/efforts. Just because you may be going shorter distances doesn't mean you should be going at a harder effort every run.

  • Pack Accordingly - Traveling over the holidays? Make sure to take a few minutes to pack the appropriate running clothes for where you are going to be. Don’t set yourself up for failure from the start! Make sure you have running shoes, good running socks, the correct tights or shorts, shirts, etc. and that your fuel makes it into your bag. You want to get in high quality training right?

Need a quick and effective 20 - 30 minute run for the holidays?

  • Warm up at an easy effort for 10 minutes

  • 1 min hard, 1 min easy (repeat 3-5 times)

  • Cool down at an easy effort 5 -10 minutes


Carly Guggemos, M.S., Endurance Coaching Guru

Always in motion, whether it be swimming, cycling, running, or working with athletes, Carly is a full time triathlon and running coach and competitive triathlete. She co-owns Organic Coaching. Upon completing her Master's of Science degree in Exercise Science from Northern Michigan University and gaining numerous coaching certifications, Carly launched herself into becoming an expert. Not only does she personally maintain rigorous endurance training, she prides herself on creating life-long passion in others to embrace a deliberate, healthy existence. As a 4-time Ironman competitor (and counting), including two finishes at Kona, and a myriad of other endurance feats. Whatever future endurance challenges she chooses to face, you will find her smiling back.

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