12 Days of Running (2024)
Tap on a smartwatch to see a running tip from Santa. There's one for each day of Christmas from December 25th to January 5th.
The tips only become available on the day, so be sure to keep coming back.
December 25th
Chart Hit
Planning is key to success. And runners love staring at tables of figures and dreaming...
December 26th
King Carbs
Remember it's carbs that fuel your run engine. Quality carbs + some protein 90 mins before and right after your run help maximize performance & recovery.
December 27th
Furlong
Getting confused between your marathons, kms, miles and rods?
December 28th
Run Faster
Strides develop speed, coordination, strength, power, range of motion, aerobic capacity, and more.
December 29th
Eat Well
Refuelling is crucial for optimal recovery. Eat as soon as possible after finishing your session.
December 30th
Not to be Balked at
The Balke Test is a simple means of estimating your VO2 max.
December 31st
Zone Out
Heart rate zone training can help ensure you're hitting the right intensities.
Discover your heart rate zones with our science-based calculator.
January 1st
New
Variety is so important for maintaining motivation.
January 2nd
Metronomic
Having a pacing plan helps you race more effectively.
January 3rd
Balance
A common error is always running the same pace and distance. Alternate between easy runs and more-challenging workouts like intervals, tempos, hills, and long runs.
January 4th
Absorb
Speak to and learn from other runners.
We've got some great interviews with people from the running world.
January 5th
Bonus
See below for a bonus 12 tips from Coach Josh Coldray.
Josh Coldray's 12 Days of Christmas Running Tips
One Perfect Goal
Set a clear running goal for the new year, whether it’s a PR, your first half marathon, or staying consistent!
Two Strong Legs
Add strength training to your plan. It improves running efficiency and helps prevent injury for long-term success.
Three Trail Runs
Get out on the trails! If you haven’t before, it’s perfect for clearing your mind and finding that flow state.
Four Speed Intervals
Incorporate speed work to improve VO2 max and speed zones. A couple of faster sessions each week make a huge difference.
Five Hill Repeats
Hill workouts build strength and stamina. Find your local Everest and make it your next session.
Six Pals Running
Join a running club this year! Running is a great way to meet people and to keep yourself accountable with others.
Seven Hydration Stops
Stay hydrated with 500ml of water per hour and an electrolyte tablet during runs. It helps prevent cramps and keeps you moving forward.
Eight Recovery Strategies
Dedicate a weekly recovery session: rolling, ice baths, yoga and meditation will prepare your body and mind for that next run.
Nine Nasal Breaths
Try nasal breathing whilst running easy! It’s a great way to improve endurance by getting more oxygen to your muscles.
Ten Mince Pies
Fuel up with carbs on runs over 90 minutes or during hard sessions. Aim for your body weight in carbs per hour to keep your energy up!
Eleven Easy Runs
80% of your running should be a piece of cake. You should always be able to hold a conversation without gasping for air.
Twelve Week Training Block
Following a periodized programme will create consistency and allow you to add mileage gradually whilst preventing injury!
Find out more about Josh and the coaching services he offers