Every year it happens. You’re in a beautiful rhythm with your running, and then December rolls in, and suddenly it’s chaos.

One moment you’re cruising through your training block, the next you’re hearing shark sirens at Bondi Beach. Except the danger isn’t in the water, it’s in your routine.

You start sleeping in because you stayed up all night watching Love Actually and The Holiday back-to-back.

You wake up groaning because you smashed a whole family-sized Cadbury Favourites the night before.

And then the Grinch shows up — not to steal Christmas, but to steal your consistency.

All jokes aside, the truth is, it’s not the holidays that messes you up… it’s the trap you walk into.

Let’s talk about the trap, and more importantly, how to avoid it completely.

THE TRAP: Losing Structure Without Realising It

You don’t suddenly stop training in December.

You drift out of it.

A late night here.

A missed morning there.

A “might run later” that turns into “it’s too hot.”

It’s not sabotage — it’s entropy.

Your routine loosens, and before you know it, you’re negotiating with yourself more than you’re running.

And the worst part?

Because the holidays feel “special” and “temporary,” it’s easy to justify every slip… even when those slips compound into a full derailment.

So how do you stay in shape without becoming a holiday hermit?

You adapt.

1. ADAPTIVE TRAINING: THE 80/20 HOLIDAY RULE

The goal in December isn’t perfection.

It’s preservation.

Here’s the rule that saves runners everywhere:

Keep 80% of your normal training load. Relax the other 20%.

Hit your key runs.

Shorten the rest if needed.

And don’t punish yourself for enjoying pavlova, champagne, or another serving of roast potatoes.

This rule keeps your fitness intact without sucking the joy out of the season.

2. MICRO-WORKOUTS: THE HOLIDAY HACK OF ALL HACKS

Some days in December are chaos from the first moment of the day to the last.

So instead of longer, think smaller.

20-minute shakeout instead of 60
3km loop instead of 10km
15-minute treadmill jog while the ham’s in the oven
10-minute hill reps before guests arrive

Micro-workouts keep the habit alive.

And a kept habit is infinitely more powerful than a missed big session.

3. HOLIDAY-THEMED RUNS TO KEEP YOUR FIRE LIT

If running feels like homework during the holidays, you will drop it.

So change the energy:

Run through Christmas-lit neighbourhoods
Do a “Santa’s Sleigh Pull”
Run to a bakery you love (reward included)
Build your own “12 Days of Christmas” intervals

Exercise your creativity.

Creativity = fun.

Fun = consistency.

Consistency = progress.

4. MASTERING THE MENTAL GAME

Holiday guilt kills more running than food, parties, and heat combined.

So let’s clean that up with some simple reframes:

Q: What if I miss a run?

A: You didn’t fail. You adapted. Keep going.

Q: What if I overeat?

A: You celebrated. You’re allowed.

Q: What if I lose fitness?

A: You won’t — if you stay in motion, even lightly.

Q: What mindset do I need?

A: “Something beats nothing.”

This protects your running identity — the thing that carries you into January sharp, not sluggish.

5. PRACTICAL HOLIDAY SURVIVAL TIPS

Keep It Short and Sweet

Short runs count. Little efforts add up.

Stay Hydrated and Fuelled

Alcohol + heat = dehydration city.

Water and electrolytes matter more than ever.

Rest Like You Mean It

Holiday sleep is messy.

Take what you can, when you can.

Run Early When Needed

Beat the heat, beat the rush, beat the excuses.

SET YOURSELF UP FOR SUCCESS

The holidays don’t need to derail your training.

They can sharpen your discipline, strengthen your adaptability, and deepen your relationship with running.

Because December isn’t about perfection.

It’s about finishing the year still feeling like a runner — not someone restarting from zero in January.

Show your future self some respect.

Run. Adapt. Enjoy. Repeat.

Will you let yourself fall into the trap?

Yours in holiday spirit,

Daniel Lucchini

The Holiday Training Trap — And How to Avoid It Completely