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RFYL Weekly: Running tips for the holidays

Due to the citywide increase in the infection rate from Covid-19, we are implementing changes to reduce the possibility of spreading the virus. Until further notice, the team will no longer meet at Central Park. This Saturday, November 28, 2020, the team will meet on the grounds of the GRCR facility (13 Hell Gate Circle, NYC, NY 10035). Participating members from the Manor and Leadership sites will be transported via company van. The warm-up routine will commence at 9 am; shortly after we begin our 5+ mile run. The weather forecast reports temperatures in the low to mid-50s with partly cloudy skies; please, dress accordingly. All participants are to actively follow the CDC guidelines at all times.

 Running Tips for the Holidays

Some runners feel pressure to give up running through the holidays; in fact, this is a common complaint. The holiday season is synonymous with a lack of exercise and an abundance of eating. It may be tempting to put training on hold until after the first of the year, but NOT running can actually create even more stress on the body. From Thanksgiving to New Year’s is more than two months, two months of not running and holiday partying is not a good combination.

Giving up running for approximately two months, means losing as much as 30 percent of your cardiovascular fitness. Combine that with late nights, holiday food and sugary drinks (soda, eggnog, etc…), it’s a health and fitness disaster! The average person gains 5-10 pounds between Thanksgiving and New Year’s.

Let us stay on track. Below are a few suggestions to help maintain your regime.

  1. Plan your runs in advance. Look at your schedule for the week and write them in. Having it in your planner makes it more likely to happen.
  2. Focus on maintaining your current fitness level rather than improving it during the holidays. Running three days a week for even 20 to 30 minutes will maintain your current fitness level, relieve stress, and give you more time for holiday obligations.
  3. Shorten your runs. Something is better than nothing! Some running is better than no running at all so rather than eliminate a run completely, cut it short. Base your mileage on the time you have available.
  4. Substitute intensity for duration. When there is no time for a long run, speed up the pace for a short run. This will increase the effectiveness of a short run.
  5. Go with the flow! Be flexible with your runs. Try running at different times of the day so it can fit into your schedule.

Adapted from Runner’s World

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