438: Don’t Let December Take You Down: The Science of Staying Consistent During the Busy Season

December is here, and with it comes a season full of excitement, celebration, and… a schedule that feels like it’s bursting at the seams. This is the time of year when we hear runners say, “I’ll get back on track in January,” as if December just doesn’t count.

But here’s what you might not realize:
December doesn’t break your training.
It simply reveals the defaults you fall back on when life gets busy.

So instead of starting the new year feeling like you’re climbing out of a hole, let’s talk about creating new defaults—ones that support you, your identity, and your training through the chaos of the month.

December is different. The routine you rely on for consistency gets disrupted by holiday events, family gatherings, school programs, weather shifts, and travel. It’s no wonder so many runners feel thrown off.

But this isn’t a losing battle.

With a little intention, preparation, and grace, consistency is absolutely still within reach.

The All-or-Nothing Trap

One of the biggest challenges for runners, especially in midlife, is falling into that familiar all-or-nothing mindset.

December shakes up your usual rhythm, your calendar, your energy levels… and that can trigger the belief that if you can’t do the “full” workout, it’s not worth doing at all.

But what if perfection was not the goal here?

What if you could focus on presence and intentionality instead? 

What if you gave yourself permission to get something in even when you don’t have time for the full workout? 

Consistency doesn’t require perfect workouts—it requires showing up in a way that fits your current life.

Start By Shifting Your Focus

Here’s how we start changing those defaults:

• From Performance → Consistency
  This is not the month to chase paces or high-volume weeks (unless you’re training for a race in January/February). Your win is showing up in small, doable ways.
  
• From Volume → Identity
  Whether you run one mile or five, you’re reinforcing the identity that matters most: I am a runner, and I take care of myself through movement. It’s time to let go of some of the arbitrary numbers that you may have put on running. Things like, If it’s not at least 5 miles, it doesn’t count, or needing to hit a certain pace in every session. Just getting out the door and going for a run makes you a runner. Plain and simple.
  
• From Intensity → Nervous System Support
  Choose workouts that help regulate, not overwhelm. Lower-intensity runs and easy movement can keep your mind and body grounded during a busy season. Start to see your sessions as time for you, a way to support you and keep you sane in this crazy time of year. They’re non-negotiable. Just like Aunt Fran’s fruitcake.
   

Minimum Viable Dose Training

Your minimum viable dose (MVD) is the smallest amount of training that helps you maintain momentum.

And in December, MVD becomes your secret weapon.

This might be:
✔ A daily intentional mile
✔ A 10-minute movement routine
✔ A simple core or mobility session
✔ A short, easy run instead of a structured workout

These tiny actions protect your base, keep your nervous system steady, and help you roll into January already feeling like a runner—not someone starting from scratch.

Here’s what this looks like in real life:

1. Aim for an Intentional Mile a Day
   Walk it, run it, or mix the two. This daily anchor builds commitment and gives you a consistent win.
   
2. Do “Something” on Non-Running Days
   A 5-minute mobility flow.
   A short strength circuit.
   A reset walk.
   Movement doesn’t have to be long to be powerful. Have something on hand that you know and can do without thinking about it.
   
3. Reset Your December Expectations
   Let go of perfect.
   Choose grace, flexibility, and adaptability.
   “Something” truly is better than nothing—and often opens the door to more.
   

Maintaining Identity and Self-Trust

December is a test—not of discipline, but of identity.

The small, intentional actions you take now keep your momentum alive. They strengthen your self-trust. They reinforce your belief that you are a runner who shows up for herself, even when life looks different.

Whether you’re building toward a January race or simply nurturing consistency, remember:

December isn’t something to survive.

It’s a chance to practice flexibility, protect your identity, and step into the new year with confidence and connection to your runner self.

Keep moving, keep showing up, and keep giving yourself grace.

You’ve got this!