December Running Goals - what will you pick?

December is the season of indulgence. We have a whole month of gourmet temptations coming our way. But I encourage you not to pack up all your healthy intentions and postpone them until the new year just yet. I’m all for the mince pies and the mulled wine, but I do know that I enjoy them all the more after a long walk on the beach or a run with a friend. 

A love hate relationship with running - I know some of you might not feel its worth running in December while more of you are struggling without the structure of a training plan at this late stage of the year without and big races or events in the diary. Whether you have too much on your plate to consider running, or if you are twitching without your regular running routine and goals this busy season, read on for some tips for things you can do.. 

Too busy? I know you are busy your December to-do list is already stressing you out. But what is the point of rushing to get everything on that list complete if you are going to be burnt out by the time the big day arrives? Rather than being wrecked by Christmas, wouldn’t it make more sense to look after yourself a little each day to preserve some energy and enthusiasm and so that you can actually enjoy the time you have when you do finally get that break. You know what I’m going to say next. It is what I have been saying all year long. 

Put your head out the door Please make time to get outside and get some fresh air every day this month. It will lift your spirits and clear your head. Taking a little time outdoors might seem like a waste of your valuable time but it will help your head as much as the rest of your body to keep perspective, routine, focus and joy during the weeks ahead. But when we are pulled in many directions, we can skip our fresh air fix in order to focus on other tasks - but our break outside can be the reset we need from the madness. You don't need more pressure - but if you can make ti fun you will stick to it so that is why it is so helpful to have a target, a training buddy or some type of goal to help you keep the momentum (and keep you sane) this month. 

Give yourself a goal - here are a few ideas that might make it fun : 

A Chocolate Challenge : Sound tempting? Well let’s make it interesting. When many of us think of advent, it’s those daily chocolate doors that come to mind. But in recent years the concept of Advent Challenges have become common. Some runners commit to running everyday in advent. If that seems a little extreme, could ‘walk for 30 minutes’ be a more achievable goal? When we are on a streak we are less inclined to break it. You can always keep yourself motivated by only allowing yourself open that chocolate door once your walk or run is complete. Motivation doesn’t come higher than a square of chocolate for some of us. Here is our most recent advent challenge for runners. 

Beginners Mile : If you are one of those people who can never seem to get to the end of a couch-2-5k programme, let’s change the goal and make running more achievable this month. This December, instead of procrastinating the running comeback until next year, why not lower the distance target and set yourself the goal of being able to run one mile non-stop by Christmas. As a complete beginner this is well achievable with the four weeks and the first half of any couch to 5k programme would take you there comfortably. In less than 30 minutes you can get out, warm up walk for five minutes, run and walk for 15 minutes and cool down with another five minute walk.

A speedy mile : If you are already running regularly and are missing the races, why not set yourself a mile challenge too. Start this week by timing yourself over a 1 mile distance (after warming up for a mile too) and once each week aim to beat that number. The traditional Christmas GOAL Mile event could be the perfect finale for your achievements. It could be the incentive you need to stay on track.

Go with others : It’s always easier to get out there when someone is waiting for you. You can help yourself by helping others. Is there someone locally you know who could also benefit from getting outdoors? Anyone who could do with a bit of company and a dose of fresh air therapy? Ask them to join you on your running/walking advent journey. You can even buy them a chocolate training log/advent calendar if that helps you both to go. The social support, motivation and camaraderie make a routine stick and you know you will both keep eachother on track. Worries and problems always feel a little lighter when you return home. Don’t believe me? Give it a try. Between that feel good feeling and the chocolate square waiting, what have you got to lose!

Now on the other side of the fence is all of you who are struggling with running less this December.

It is low season for races, and maybe after living by a training plan you are struggling without the structure this winter. Here are a few ideas for you : 

Manage the guilt : It is perfectly fine for running not to be your priority this month. December is hectic for many and after a long running year it is nice to let running take a back seat. It’s not cheating to take a step back. You don’t need to maintain peak performance all year around. All the best athletes take a break at the end of their running season to reflect, rejuvenate and refresh for the new season. You won’t regress if you step outside your regular running routine for a few weeks. Being more flexible this month may allow you to experiment with new things that you couldn’t dedicate the time to during the peak of the season.

Do the ground work for January : December is a great time to focus on sorting out a niggle that has been bothering you. It’s also a perfect chance to take some time to work on mobility, strength, flexibility or technique with no big races to draw your attention.When we are chasing a race goal we often let these key complementary elements of training slip as the focus is on the distance as a priority. Now you have an opportunity to take a few weeks to invest in preparing your running body for a fresh start in the new year. Don’t head into January with niggles, aches and pains that you could address now. I promise you that it is a lot harder to take a break from training mid spring when everyone is back out on the roads than now where most people have traded in their running shoes for something a little more stylish.

Find a festive run to hit the spot : It’s actually quite easy to run less in December. There are the endless Christmas social temptations, colder evenings, a lack of available running buddies and a more sparse race calendar. But if you feel the void there are indeed plenty of festive races which allow you to combine the social elements of both Christmas and running if you still need your race fix. These events provide the perfect balance between fitness and fun. Most of these events tend to be more relaxed and short distance so that hopefully allows the temptation of any long-distance dreams to be put on the long finger until the new year.

Write it all down : The most valuable “training session” you can do this month is to treat yourself to an hour at your favourite cafe and bring a notebook, your training diary and your running watch. Work back through the year and write down your running highlights, lessons learned and the names of the people you have met and shared miles with. Compile your favourite photos of the running year and maybe even pick a few to frame or share with running buddies. You might like to use the history on your running watch/phone app to compile your total distance run or any number of statistics it has collated over the last 12 months.

Look back over your goals : If you started the year with “running goals” go back to them now and see how you compared with your January intentions. Often we achieve things with running that we never planned or thought possible. Your year may not have passed how you had originally intended, but I bet you still have many memories from along the way. Appreciating all you have achieved, even if there have been bad days, is the best training session you will do this year. You can take these memories and use them to help you design your new year running goals. 

Going through the archives :  You could attack your running wardrobe and be ruthless with the ever multiplying “sentimental” race T-shirts. Do you have running shoes that are in good condition that could be passed on to someone else in need? From running socks to hats, race numbers to magazines, it’s just hard to let it all go. I understand, I’ll allow you to keep the stuff that makes you smile but make some room for your future running memories.

However you feel about running this month.. this last one is for you all : 

Saying Thank you : A really valuable running exercise for this month focuses on the appreciation of your running community. Being grateful for what we have achieved in the running year (even if the year didnt totally go to plan)  makes us appreciate how lucky we are to get to run and share our hobby with so many passionate and inspiring people. Maybe this could be the month you commit to volunteering more at parkrun and local charity races as a way of saying thank you. You could help share the word of running by helping someone new to get started or assist a running buddy who has had a setback to make a gradual comeback. Have a think about how you can thank those who helped you keep you moving this year.