I do not know anyone who does not over indulgence at Christmas. Who doesn’t enjoy indulging in a few too many mince pies, a bit too much bubbly, and a lot of sofa time! If you’re feeling the post-Christmas slump and feeling that little bit sluggish, now is the perfect time to lace up those running shoes and hit the ground running, literally. A focus on New Year fitness will help you set yourself up for a healthier, happier year ahead.
Running is one of the simplest yet most effective ways to boost both your physical and your mental health. It is such a powerful way to reset your mind and body. Pairing it with some strength and conditioning plan not only improves your fitness but also helps prevent injuries.
1. Why Run After Christmas?
The excesses of Christmas can leave us feeling a little out of balance—both mentally and physically. Therefore, running provides an ideal way to:
- Not only will you burn off those festive treats, but you will boost your metabolism and regain energy.
- When you exercise you clear your mind. Additionally you reduces stress, improve your sleep, and help manage those January blues that hit any one of us.
- You are setting a positive tone for 2025. Starting your new regime now gives you a head start on the ‘new year, new you’ mantra.
2. Building Your Running Plan
It is best to start with a manageable and realistic plan tailored to your current fitness level. After all consistency is key especially when focusing on your New Year fitness goals
Ease Into Your Running Routine: Week 1–2
- Beginner? Alternate 1-minute runs with 1-minute walks for 20–30 minutes, three times a week.
- Returning to running? Start with a slow, steady 20-minute run, aiming for 2–3 runs per week.
Build Momentum and Endurance: Week 3-4
- Gradually increase your running intervals or increase your overall time by 10% each week.
- Include a longer run at the weekend to build stamina.
Add Variety to Your Running Plan: Week 5+
- Introduce a mix of steady runs, interval sessions (e.g., 30 seconds fast, 1 minute slow), and hill work.
- Remember, keep a rest day or two to recover.
3. The Importance of Strength and Conditioning (S&C)
Strong muscles are the backbone of good running form. A well-rounded S&C plan helps you:
- Prevent common injuries like shin splints and runner’s knee.
- Improve your power and endurance.
- Maintain good posture and stability, especially during longer runs.
Key Exercises to Include
- Core strength: Planks, side planks.
- Lower body: Squats, lunges, and calf raises.
- Glute activation: Glute bridges and clamshells.
- Upper body: Push-ups and rows to support arm drive.
Start with 2 S&C sessions per week, each lasting 20–30 minutes.
4. Looking After Your Mind and Body
Running and strength work are just part of the puzzle. A strong 2025 begins with a holistic approach:
- Firstly, stay hydrated: Especially after the festive season’s tipples!
- Next, fuel wisely: A balanced diet with plenty of protein, whole grains, and veg will power your runs.
- Stretch and recover: Dynamic stretches before a run, and static stretching or foam rolling afterwards.
- Finally, rest is vital: Overdoing it can lead to burnout—rest days are part of the plan!
5. Your Plan for Success
Here’s a simple 4-week starter plan to get you going:
Beginner Plan: Easing Into Running
| Week | Running | Strength & Conditioning |
|---|---|---|
| 1 | Session 1: 20 mins (1 min run, 1 min walk intervals) | 2 x S&C: Walking lunges (2 sets of 8 per leg), side leg swings (10 each leg), mountain climbers (3 x 20 secs) |
| Session 2: Easy 25 mins walk/run (2 min run, 1 min walk) | ||
| Session 3: Long 30 mins (alternate 90 secs run, 90 secs walk) | ||
| 2 | Session 1: 25 mins (2 min run, 1 min walk intervals) | 2 x S&C: Add loaded walking calf raises (2 sets of 12), hamstring walkouts (2 sets of 6), side leg swings (10 per leg) |
| Session 2: Easy 25 mins run/walk | ||
| Session 3: Long 35 mins run/walk (build to 2.5 mins run, 1 min walk) | ||
| 3 | Session 1: Interval run: 3 min run, 1 min walk x 6 (30 mins total) | 2 x S&C: Walking lunges (3 sets of 10 per leg), mountain climbers (4 x 20 secs), hamstring walkouts (2 sets of 8) |
| Session 2: Easy 30 mins run (slow and steady) | ||
| Session 3: Long 40 mins run/walk (3 mins run, 1 min walk intervals) | ||
| 4 | Session 1: Tempo run: 10 mins easy run, 10 mins brisk run, 5 mins easy run | 2 x S&C: Side leg swings (12 per leg), loaded walking calf raises (3 sets of 12), mountain climbers (5 x 20 secs) |
| Session 2: Easy 30 mins run (comfortable pace) | ||
| Session 3: Long 45 mins run/walk (build towards continuous running) |
Intermediate Plan: Returning After a Break
| Week | Running | Strength & Conditioning |
|---|---|---|
| 1 | Session 1: Easy 20 mins run | 2 x S&C: Walking lunges (2 sets of 8 per leg), hamstring walkouts (2 sets of 6), side leg swings (10 each leg) |
| Session 2: Tempo run: 10 mins easy run, 10 mins brisk pace, 5 mins easy run | ||
| Session 3: Long 30 mins run (slow and steady) | ||
| 2 | Session 1: Interval run: 4 x 2 mins fast, 2 mins easy run recovery (25 mins total) | 2 x S&C: Add loaded walking calf raises (3 sets of 12), mountain climbers (3 x 20 secs), side leg swings (12 per leg) |
| Session 2: Easy 25 mins run | ||
| Session 3: Long 35 mins run | ||
| 3 | Session 1: Tempo run: 10 mins easy run, 15 mins brisk pace, 5 mins easy run | 2 x S&C: Walking lunges (3 sets of 10 per leg), mountain climbers (4 x 20 secs), hamstring walkouts (2 sets of 8) |
| Session 2: Hill session: Run 10 mins warm-up, run uphill for 30 secs x 5, run back down, cool down (30 mins total) | ||
| Session 3: Long 40 mins run | ||
| 4 | Session 1: Interval run: 5 x 3 mins fast, 1 min walk recovery (30 mins total) | 2 x S&C: Loaded walking calf raises (3 sets of 12), side leg swings (12 per leg), hamstring walkouts (3 sets of 8) |
| Session 2: Easy 30 mins run | ||
| Session 3: Long 50 mins run |
Healthy Mind, Healthy Body: Running Into 2025
Making running and S&C part of your routine isn’t just about fitness; it’s a mindset. It’s about starting 2025 feeling strong, motivated, and ready for whatever comes your way. Every run, every rep, every recovery day is a step towards achieving your New Year fitness goals and a healthier, more focused you.
So, let’s lace up, step out, and embrace the new year with energy and purpose. Whether you’re running for fitness, mental clarity, or just to enjoy the fresh winter air, this is your moment to move. Here’s to a healthy, happy run into 2025!
