# The Holiday Survival Guide: How to Maintain Fitness (Without Burnout)

Page: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/the-holiday-survival-guide-how-to-maintain-fitness-without-burnout
Text version: https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423/the-holiday-survival-guide-how-to-maintain-fitness-without-burnout.md
Podcast: [Half Marathon Training Plan Podcast](https://stenobird.com/podcast/half-marathon-training-plan-podcast-7574423)
Published: 2025-12-22T13:00:00+00:00
Episode link: https://podcasters.spotify.com/pod/show/coach-chris2/episodes/The-Holiday-Survival-Guide-How-to-Maintain-Fitness-Without-Burnout-e3ci1ae
Audio file: https://anchor.fm/s/10b51514c/podcast/play/112837390/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-11-18%2F049f051b-b3cd-6c4b-4e8d-e1b6db2bfd89.m4a
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JSON: https://stenobird.com/v1/public/podcasts/half-marathon-training-plan-podcast-7574423/episodes/the-holiday-survival-guide-how-to-maintain-fitness-without-burnout
Duration seconds: 777

## Resource

New to the podcast? Start here → ⁠The Injury-Proof Half Marathon System It’s December 22nd. You are traveling, the house is chaotic, and there is a plate of cookies staring at you. The anxiety sets in: "If I miss my long run on Christmas morning, will I lose all my fitness?" The answer is NO. In this episode, Coach Chris and Coach Maya give you scientific permission to do less this week. We break down the Science of Maintenance and explain how you can reduce your training volume by 50% without losing a single ounce of VO2 Max fitness. In this episode, we cover: The "Guilt Gap": Why beginners panic during the holidays (and why you shouldn't). The Science of Maintenance: The 1985 Hickson Study that proves "Short & Fast" beats "Long & Slow" for retention. The "Holiday Fartlek": The exact 30-minute workout to do on Christmas morning. The Holiday Hangover: Why stress + sugar + alcohol depletes your Magnesium levels (and how to fix it). The January 1st Trap: Why you shouldn't double your mileage on New Year's Day. 🔗 Links & Resources Mentioned: Recovery: Best Magnesium for Runners (Top 5 Reviews) Gear: The Beginner Running Gear Checklist (2026 Edition) Plan: Download the Free 14-Week Half Marathon Training Plan Training for a Half Marathon? Visit HalfMarathonTrainingPlan.com for free training schedules, gear reviews, and nutrition guides to help you cross the finish line injury-free. Disclaimer: This episode is for educational purposes only. Always consult a doctor before starting a new exercise or supplement routine.

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