Winter Running: The Post Christmas Reset & Getting Back on Track

Ah, January 15th. The Christmas decorations are packed away (or still up, if you’re like me and are not arsed facing the ladder), and the festive glow has given way to the harsh reality of an empty tin of Roses. By now, you’ve probably made a few half-hearted attempts to get back into your running shoes, only to be lured back to the sofa by the siren call of leftover mince pies. But don’t worry, it’s not too late for a post-Christmas reset. Let’s ease back into running without pulling a hamstring or losing the will to live.

Step 1: Gradual Mileage Increase – It’s a Marathon, Not a Sprint

First things first: don’t try to jump straight back into your pre-Christmas mileage. Your legs might have taken a well-deserved break, but that doesn’t mean they’re ready to run 10k like you’ve been training all along. Going too hard, too fast is a one-way ticket to injury town, and nobody wants that.

Start Small: Think of yourself as a car that’s been sitting in the driveway for a few weeks. You wouldn’t floor it on the motorway straight away, now would you? Start with shorter, slower runs and gradually build up your distance. Your body and your post-Christmas gut will thank you.

Listen to Your Body: If your legs are protesting louder than your in-laws at a family dinner, ease off. A bit of muscle soreness is normal, but sharp pain is your body’s way of saying, “Ah sher, let’s not rush back into this, yeah?”

Step 2: Reassess Your Goals – Out with the Old, In with the New

Remember those ambitious goals you set on January 1st? The ones about running a marathon, climbing Croagh Patrick, and maybe even learning to love hill sprints? Now’s a good time to reassess. It’s not about giving up, it’s about being smart.

Short-Term Wins: Break your goals into smaller, manageable chunks. Instead of aiming for a marathon by March, maybe focus on a solid 5k or 10k first. Small victories keep you motivated and build momentum.

Realistic Adjustments: Life happens. Maybe the festive season was more about feasting than fitness, and that’s okay. Adjust your goals to fit where you are now, not where you hoped to be after the New Year’s Day run you missed because the duvet was too cosy.

Celebrate the Small Stuff: Completed your first run of the year? Brilliant! Managed to get through a whole week of training? Even better. Treat these milestones like achievements, they’re the stepping stones to bigger things.

Step 3: Integrating Strength Training – Because Running Alone Won’t Cut It

Now, I know what you’re thinking: “I signed up for running, not a gym membership!” But hear me out. Strength training is like the vegetables on your dinner plate, you might not love it, but it’s essential.

Prevent Injury: A bit of strength training goes a long way in preventing those niggling injuries. Focus on exercises that target your core, glutes, and legs. Think squats, lunges, and planks. It’s not glamorous, but it works.

Run Stronger, Faster: Building strength means you’ll not only reduce the risk of injury, but you’ll also improve your running efficiency. It’s like upgrading from a rusty old bike to a shiny new one. Less effort, more speed.

Home Workouts: Don’t fancy the gym? No problem. A bit of bodyweight training at home will do the trick. And yes, lifting a pint of Guinness does count, as long as you’re squatting while you do it.

Step 4: Finding Your Rhythm – Consistency is Key

Getting back on track isn’t about heroics; it’s about finding a routine that works and sticking with it.

Set a Schedule: Choose specific days and times for your runs and strength training. Consistency turns those occasional jogs into a habit. And once it’s a habit, it feels as natural as complaining about the weather.

Mix It Up: If running feels like a chore, mix in some variety. Try different routes, throw in some interval training, or even sign up for a local park run. Keeping things fresh keeps you motivated.

Accountability Partners: Rope in a running buddy or join a club. Knowing someone’s waiting for you at the start line (or pub afterwards) makes it much harder to bail.

Conclusion: The Road to Redemption

So, there you have it! A simple guide to getting back on track after the Christmas period. It’s all about starting small, setting realistic goals, and adding a dash of strength training to the mix. Remember, you don’t have to be perfect. It’s not about punishing yourself for enjoying the festive break; it’s about gradually building back to where you want to be.

The road ahead might be long and occasionally uphill (because let’s be honest, there’s always a hill), but with a bit of patience and consistency, you’ll be back to your best in no time.

Here’s to a fantastic running year ahead, may your trainers be ever dry, your routes ever scenic, and your post-run pint ever refreshing. Sláinte!