December has a way of making even the most dedicated runners second-guess their routine. The days are shorter, the temperatures are dropping, and somehow your calendar fills up overnight with holiday parties, family dinners, school events, and a to-do list that never ends. Sound familiar?
Here’s something worth knowing before you hang up your shoes for the season: research shows that aerobic fitness can drop by as much as 20% in just three to eight weeks of inactivity. That’s a lot of hard-earned progress to rebuild come January. The good news? Staying consistent with running through the holidays, or maintaining running consistency, doesn’t require heroics. It just requires a small mindset shift – and a few practical strategies to maintain running consistency.
Why December Feels So Hard (And Why You’re Not Alone)
Let’s be honest – December is the hardest month on the running calendar. It’s not just the cold. It’s the combination of cold weather, reduced daylight, holiday obligations, travel, and the general chaos of the season all hitting at once.
Most runners feel this. Motivation dips. Schedules fall apart. And when you skip a few days, it starts to feel easier to just wait until January to start fresh.
But here’s the thing: that fresh start in January is a lot harder if you’ve been sitting still for six weeks. The runners who come out of December ready to go are the ones who didn’t try to maintain their summer training pace – they just kept moving. Consistently, imperfectly, but moving.
Shift Your Goal: Maintenance Over Performance
Emphasizing running consistency during December is vital for your long-term success.
Emphasizing Running Consistency During the Holidays
December is not the month to set personal records. And that’s completely fine.
The smartest thing you can do this time of year is reframe your goal. Instead of chasing pace or mileage targets, aim for one thing: keep the habit alive. Think of December as your off-season. A chance to run easy, stay loose, and protect the fitness base you’ve spent all year building.
By focusing on maintaining running consistency, you can enjoy the holidays while still staying active.
A few practical ways to do that:
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- Run for time, not distance. Instead of “I need to run 4 miles,” try “I’m going out for 25 minutes.” It’s a lot easier to convince yourself to get out the door when the commitment feels smaller.
- Keep the pace conversational. You should be able to hold a full conversation on your December runs. No pressure, no intervals. Just movement.
- Aim for frequency over intensity. Three 20-minute runs a week beats one long run you keep putting off.
Remember, running consistency is about making each run count, no matter how short.
If you’re looking for a simple framework, check out our guide to crafting a training regimen – the same principles that work for race training apply here, just dialed back to fit the season.
How to Dress So Cold Weather Isn’t an Excuse
With the right gear, maintaining running consistency is easier even in cold weather.
There’s an old saying that’s stuck around for good reason: there’s no bad weather, only bad clothing.
Cold air doesn’t have to stop you. But dressing wrong will make you miserable – and then you won’t go back out. Here’s the system that works:
- Base layer: moisture-wicking fabric only. Never cotton. Once cotton gets wet, it stays wet and pulls heat away from your body. Merino wool or synthetic fabrics are your best bet.
- Middle layer (for very cold days): light insulating layer to trap warmth without bulk.
- Outer layer: wind and water resistant to block the elements without overheating.
One golden rule: dress as if it’s 15–20 degrees warmer than the actual temperature. You’ll feel slightly chilly at the start. Within five minutes of running, you’ll be glad you didn’t overdress. Don’t forget gloves and a hat – your extremities lose heat fast and are often what cut a run short.
Not sure what winter running gear is right for you? Stop into Toolen’s at 3260 Green Mount Crossing Dr. in Shiloh – the team can point you toward the right layers for Metro East winters.
Fitting Runs Into a Packed Holiday Schedule
The holiday schedule doesn’t leave room for running – unless you make room for it.
Treat your runs like appointments. Seriously. Put them on your calendar the same way you’d schedule a holiday dinner or a work meeting. Studies and coaches consistently show that planned runs are far more likely to happen than ones you leave to chance.
Think of your runs as essential appointments to maintain running consistency.
A few scheduling strategies that actually work:
- Run in the morning. Before the day hijacks your plans. Even 20 minutes before everyone wakes up counts.
- Monday runs are underrated. Starting the week with a run sets the tone and builds momentum for the rest of the week.
- Short runs still count. A 20-minute jog is infinitely better than zero. Don’t skip just because you can’t do your full planned distance.
- Use the holiday itself. Many communities host Turkey Trots, holiday fun runs, and New Year’s Day 5Ks. Check out Toolen’s local running events calendar for what’s happening in the Metro East area.
Set a Small, Specific December Goal
Setting a specific goal can help you focus on running consistency through the holiday chaos.
Vague goals don’t survive December. “I’ll try to run a few times a week” disappears the moment a holiday party pops up on a Thursday night.
Instead, pick something concrete and achievable. Some ideas:
- Run at least 10 miles per week through the month
- Maintain a 3-run-per-week streak from Thanksgiving through New Year’s
- Sign up for a January or February race right now – having something on the calendar is one of the most powerful motivation tools there is
- Log a specific total mileage for the month and track it
The goal doesn’t need to be ambitious. It just needs to be clear enough that you know whether you hit it or not. That clarity is what keeps you accountable when motivation is low.
When Going Outside Isn’t an Option
Even on treadmill days, you’re prioritizing running consistency, which is vital.
Some days in the Metro East, the weather just says no. Ice on the sidewalks, a windchill that bites – there are days when going outside isn’t safe or smart, and that’s okay.
The treadmill is not a failure. It’s a tool. A run on the treadmill counts exactly as much as a run outside. Don’t let the “I can’t run outside” excuse become an “I’m not running at all” outcome.
And when even the treadmill feels like too much, cross-training is a legitimate option. Yoga, cycling, strength work, swimming – any movement that keeps your body active protects more fitness than you’d think. The goal in December is just to keep moving. How you do it is secondary.
One more note: if you’re dealing with any nagging aches from the uptick in holiday activity, don’t push through pain. Check out our injury prevention guide for tips on keeping your body healthy through the season.
Injuries can derail your running consistency, so listen to your body.
The January Payoff
Here’s the real reason to stay consistent in December: January 1st.
Maintaining your running consistency through December prepares you for a strong January.
Every year, runners who took December off show up in January having to rebuild from scratch. And every year, the runners who kept going – even imperfectly, even with short easy runs – show up to January already in motion. The gap between those two groups grows fast.
You don’t need a perfect December. You just need a consistent one. Keep it simple, keep it easy, and keep moving. Spring race season will come sooner than you think – and you’ll be glad you never stopped.
No matter the season, the key to success is always running consistency.
Questions about the right gear to make winter running more comfortable? Stop into Toolen’s Running Start at 3260 Green Mount Crossing Dr. in Shiloh, IL, give us a call at 618.628.9898, or browse our upcoming events to find a fun December run near you.