8 Minutes of Hills
Atlanta-based running coach Carl Leivers' go-to workout is eight, 60-second hill repeats. You can do this on one hill or on any hilly route. "I mix up which hill I do them on, so I don't compare my performance to previous workouts." Plus, he says, going up a hill as fast as you can for 60 seconds is good stress relief.
More: 7 Hill Running Workouts That Increase Power
Curves and Straights
Head to the track and warm up for a mile or so. Then sprint the straights and jog the curves for 2 miles total, and cool down with another mile. "It almost feels like you're playing at running," Leivers says.
More: 3 Fartlek Workouts to Increase Pace
In addition, pay attention to what you're eating (follow tips in our Guide to Nutritionally Navigating the Holidays). "Many people treat Halloween through Christmas as one big holiday," says Cassie Dimmick, M.S., R.D., a sports dietitian in Springfield, Missouri. "And by January, they've gained a few pounds, which can be really hard to lose."
Dimmick recommends celebrating the holiday, not the holi-season. On Thanksgiving, pick all your favorites and have one serving. "Don't go back for seconds," she says. Try to make enough to serve your guests, but minimize the bad-for-you leftovers.
More: 9 Holiday Eating Tips to Keep Your Waistline Trim
Add Some More Gobble to Your Turkey Trot
Although there's nothing wrong with simply covering 3.1 miles at your local turkey trot, here are a few strategies to get the most bang for your running buck before you head to the all-you-can-eat feast.
- Run anywhere from a 2- to 5-mile warm-up to put you in a fatigued state when you reach the starting line.
- Similarly, take a long cooldown after the race; if possible, map a route home and run there.
- Run the first 2 miles as a tempo run, then attack the last mile as hard as you can.
- Create an annual competition with family or friends. Dimmick, also a running coach, keeps track of all of her family members' times; whoever reduces their time from year to year by the most wins a special (nonfood) prize.
- If all else fails, just keep this goal: Never get beaten by anyone in a costume.
More: How to Burn off Those Thanksgiving Day Calories
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