January is here, the holidays are behind us, and the New Year has arrived. For many runners, this time of year brings a bittersweet realization: the indulgences of the holiday season have left their mark. Maybe it was the extra helpings at family dinners, the endless trays of cookies at the office, or simply the temptation of holiday treats everywhere you turned.
If you’re feeling like you’ve “blown it” and noticed a few extra pounds or a drop in your training consistency, you’re not alone. Studies suggest that the average American gains around five pounds over the holidays. The good news? You can get back on track. A minor setback isn’t the end of the road—it’s just a speed bump. Here are seven tips to help you bounce back stronger, refocus your nutrition, and prep for a year of personal bests:
Still have holiday cookies or treats lingering in your pantry? Get rid of them! Temptation is hard to resist when it’s staring you in the face. Donate extra goodies to a local shelter, share them with friends, or simply toss them. Out of sight, out of mind. Keeping your home stocked with wholesome foods instead of indulgent ones will make healthier choices easier.
January is the perfect time to create a nutrition plan that supports your training. Write out a weekly menu to guide your meals and snacks. Knowing what and when you’ll eat can help prevent impulsive decisions—like grabbing a sugary snack when you’re hungry after a run. Consistency is key for both training and nutrition.
Runners need fuel to perform their best. Stock up on nutrient-dense foods like lean proteins, whole grains, fruits, and vegetables. Pack your meals and snacks when you’re on the go to avoid relying on vending machines or fast food. When you nourish your body with quality foods, you’ll feel stronger and more energized during your runs.
It’s okay to enjoy an occasional indulgence but plan for it. Got a dinner out or a celebratory meal on the calendar? Make that your cheat meal for the week. By planning ahead, you can indulge without guilt while maintaining balance. Just remember: portion control is your best friend.
The New Year is a great time for fresh starts, but don’t wait until Monday, next week, or even tomorrow to make a change. Start now. Make your very next meal a healthy one, lace up your shoes for your next run, and commit to moving forward. Small, consistent actions add up to big results over time.
As you tackle the post-holiday season, remember that consistency in both your training and nutrition will set the tone for the year ahead. Keep your race goals in focus, and don’t let minor setbacks discourage you. The road to success is built one mile—and one meal—at a time.
For more tips on training, injury prevention, nutrition, and achieving your running goals, check back here for future articles. Here’s to a strong and successful New Year!
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