Coach Yam Says: Training Over The Festive Holidays

Author: Yamuna Thiru

Now that the club training sessions are officially over for 2024, how are we going to cope?

As runners we know the value of consistent training, and many TBHs have reaped the benefits this year.
At the same time, it’s important to recognise the benefits of rest and recovery. Rest and recovery should be built into everyone’s week and from time to time, say every 6 weeks, it’s good to have a week without any high intensity/speed sessions. You could do some easy runs, go for a swim or out for a long walk. You might not get the same buzz as you do during/after a hard training session, but your body will thank you for the rest, and you’ll feel rejuvenated at the next session.

If you have a race coming up in the next few weeks, you might not be so keen on an easy week. Have no fear, Coach Yam has set some sessions which Matt will share in the final email of 2024!

Over the holidays, it can be challenging to keep the same structure to your training. That is okay. It is good to change things up now and again.
If you’re strapped for time, consider doing fewer reps, or do the reps within your longer easy run. Choose your running time wisely; non-running family members get annoyed with us runners, especially if our ‘just going out for a quick run’ impacts on family functions.

Also don’t forget to keep working on your core. Not only is a strong core essential for good running form, but it may also be required to give structure to the aftereffects of too many mince pies and alcohol-based beverages.
Plank and press-ups are great exercises, in fact not just for the core.
How about the twelve days of Christmas in press ups? Day one starts with one press-up for the partridge in the pear tree. Day two has two for the turtle doves plus the one for the partridge and so on. By day twelve, it’s quite a few (78 to be exact)!
You can do them on your knees if press-ups on your toes are too much. As the numbers ramp up you can split them up over the day.

You are all grown ups, so you can do some or none of the above.

Coach Yam Says: Happy holidays and I’m excited about what we can achieve in 2025!