Bounce Back Program

After doing some traveling around for the holidays which is nice to get other priorities met such as relaxing and nurturing our social lives. However, after all the merrymaking, we find ourselves struggling to get back to our pre-holiday routine and reclaiming our fitness. Even while I was on a vacation in a Utah national park hotel in southern Utah, I was able to keep up on things a little, even despite all of the traveling. Here are some essential steps in recovering from your holiday rut to your race-ready body:

 

Running bounce back program from Abbey hotelsPhoto Credit:lululemon athletica

Week 1: Regain your Endurance

Start with a basic 45-minute to 1 hour easy to moderate endurance/cardiovascular program for at least three to four times this week, focusing on the weakest portions of your routine. You’ll need more jump-start training on this part because this portion is most likely to suffer more than the other two when you go into holiday mode.

 

Week 2: Regain your Strength

After some endurance work in the first week, look into reclaiming muscular strength. This will help you rebuild muscle mass lost during the holidays. Add two 20-30 minute strength sessions from last week on off-cardio days.

 

Week 3: Regain your Routine

By this week, you may be able to regain a significant portion of your race-ready endurance and strength. Begin to add more speed intervals and hills when you feel ready. Initial “bounce-back soreness” should be minimal, which means you can push your abilities a bit more than the first two weeks. Be careful not to add more than 10% of your initial bouce back training volume to prevent injury and premature burnout.