Holiday Running and Eating Tips

Tips to Running During the Holidays

1. Schedule Your Runs

   Schedule your runs ahead of time. Put them in our calendar so you’re less likely to plan something over them. This also helps you hold yourself accountable. Look specifically at times when you’re less likely to have other commitments, like early in the morning, or around lunch time.

    

2. Adjust Your Workouts

   You may have to shorten your runs and workouts during the holidays. Maybe you’re unable to go for that two-hour-long run, but you have time for a 45-minute run. Don’t stress about doing less during your travels, because doing something is better than doing nothing at all. Shorter runs can help you maintain your fitness, keep you energized, and improve your mental health during what can be a happy, but stressful time.

    

3. Pack Appropriately

   Traveling for the holidays? Be sure you bring running clothes and running shoes. It’s typically recommended to alternate shoes each day to increase the shoe’s lifespan. However, you may not be able to bring two pairs of shoes with you so it’s okay to break this rule during the holidays. Running in one pair of shoes is better than not running at all. Don’t forget to check the weather of your destination before you travel!

    

4. Relax!

   While the holidays can be a whimsical time filled with joy and nostalgia, it can also be a very busy, stressful time. Running can help relieve stress, but it’s important to make sure running is not adding to it. It’s okay to skip runs to spend quality time with friends and family, especially those loved ones you see infrequently. Running may be an important part of your life, but it isn’t your whole life.

    

   This holiday season, run when you can, run when you want to, or take time off to recharge!

Eating Tips to Help You Enjoy the Holidays

Ryan Hall is a former professional distance runner who represented the United States in the 2008 and 2012 Olympic Games. He ran one of the fastest marathons ever, finishing 4th at the 2011 Boston Marathon, and holds the American Record for the half-marathon in 59:43. Here are five eating tips from Ryan to help you enjoy the holiday season.

1. Time Your Treats

   There is a period of about 60 minutes following a workout when your muscles are depleted of glycogen and are craving to be refilled. This is the only time of day that Sara and I consciously try to eat sugar. To make the magical window of time count, we aim to take in 80 to 100 grams of carbohydrates as close to finishing a run as possible. That delicious Christmas morning cinnamon roll? Have it as a recovery-boosting reward after a hard run instead of as a breakfast treat. That way it’s no longer a pound-packing punch to your body.

2. Upgrade Your Mashed Potatoes

   One of my favorite holiday sides is mashed potatoes. But I’ve learned that white potatoes have one of the highest sugar-spiking glycemic index ratings of all foods, which can contribute to weight gain. Conversely, sweet potatoes have a much lower glycemic index, creating a much slower, more sustained release of sugar into the bloodstream—thus providing a much cleaner, longer burning fuel source for training. Sweet potatoes are also packed with other nutrients a runner’s body craves, like potassium, making it one of the best carbohydrates you can consume. So instead of making this year’s mashed potatoes out of white potatoes, simply substitute sweet potatoes in their place.

3. Serve Wild-Caught Salmon

   Our family made salmon a holiday dinner must-have because we were getting tired of old, dried out turkey. Salmon is a nutrient-dense, superfood for runners. It’s packed with many powerful antioxidants, such as vitamin D and selenium—which significantly aids in muscle recovery and supports a healthy digestive system, hormonal function, and cardiovascular health. Salmon is also loaded with omega-3 fatty acids, which is an essential part of a runner’s diet. We season wild-caught, Alaskan salmon with sea salt, and then grill it over low heat on a soaked cedar plank. Try it—your body and taste-buds will thank you!

4. Keep the Tradition, Kick the Sugar

   Growing up, I can remember making “Christmas Tea,” which was a blend of spices, instant tea powder, and Tang, an orange drink mix—basically, it was a ton of sugar. While that tea brings back many fond childhood memories, Sara and I have found we can serve something healthier and still tap into that tradition. Lately, we’ve been brewing herbal teas, in flavors like gingerbread and peppermint cookie, that are full of antioxidants and free of added sugar.

5. Ease Up a Little 

   Spending time with family and catching up with loved ones you may not see other times of the year is what the holiday season is all about. And part of that should include trying each other’s favorite recipes. Sara and I aren’t so hardcore about our nutrition at family gatherings—we give ourselves permission to enjoy an occasional seasonal goody, because it’s important to honor those who have labored in the kitchen, with the purpose of bringing smiles to our faces, by partaking of their holiday treats.

   As in life during the rest year, the key to staying healthy through the holidays is moderation. As long as we are logging our steps, getting quality zzz’s, and doing our best to maximize our nutrition, Sara and I don’t worry about a cookie or two throwing us off track. And you shouldn’t either!

Last Minute Gifts for Runners

Looking for a last minute gift for a runner friend or family member? Here are a few ideas.

1. Hypervolt Massage Gun ($109)

2. When I Collapse From Running, Pause My Watch Notebook ($31)

3. Cozy, tech-friendly gloves ($32)

4. Etched Marathon Pint Glass ($20)

5. Gift card to your local run specialty store ($1-$1,000,000)

Your Daily Dose Of Usain⚡️

Words To Run By 🏃‍♀️🏃🏽‍♂️

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