With the festive season right upon us, it can either be a fine art balancing a carefully planned training program amongst glorious temptations of parties, great food, drink and valuable time with loved ones. As an athlete and coach for over 25 years (that’s more than 25 Christmas’) I have experienced all sides. In the short and medium term it is much better to aim somewhere in between. Christmas is a time for family and celebration. But also it is important to not completely set back any work we have done by downing tools completely risking illness and injury after as we try and play catch up. My gift of Christmas tips for each of the 12 days of Christmas will leave you feeling both fit, happy and recharged while also keeping those loved ones smiling too:

1. On the first day of Christmas ‘Coach Monty’ said to me, do not deprive oneself of festive fun. Deprivation makes only the temptation greater.
2. On the second day of Christmas ‘Coach Monty’ said to me, food is not earned but rather fuel and should also be celebrated and enjoyed at Christmas. ...
3. On the third day of Christmas ‘Coach Monty’ said to me, train through the Christmas period but reduce volume and enjoy the endorpins of keeping some structure but some refreshing time.
4. On the fourth day of Christmas ‘Coach Monty’ said to me, take at least one complete day off. It may seem like you are resting anyway, but the late nights and potential stressors can stretch the immune system and leave you vulnerable.
5. On the fifth day of Christmas ‘Coach Monty’ said to me, embrace the season and make your runs and sessions fun with a little bit of festive spirit thrown in. Accessorize your training outfit with a santa hat or even go all out as Santa or an elf!
6. On the sixth day of Christmas ‘Coach Monty’ said to me, enjoy a little tipple. But you will only regret that extra glass of mulled wine if you have a run planned.
7. On the seventh day of Christmas ‘Coach Monty’ said to me, enjoy the festive meats, treats and puddings. But don’t upset the digestive system by overloading beyond comfortable. It will only result in the dreaded Turkey trots on the run!
8. On the eighth day of Christmas ‘Coach Monty’ said to me, go to the work Christmas party and enjoy but don’t plan a long or hard session the days after. Change your week around and don’t make excuses. Enjoy but don’t do anything you might regret!
9. On the ninth day of Christmas ‘Coach Monty’ said to me, ask a loved one what they think. Explain what is important to you and ask them to offer their objective opinion.
10. On the tenth day of Christmas ‘Coach Monty’ said to me, enjoy the festive sustenance but stock up on the diverse goodness of the great nutritional seasonal foods.
11. On the eleventh day of Christmas ‘Coach Monty’ said to me, reduce taking up crucial family time. If travelling, could you run there, or get dropped half way and run part way to fit in your run.
12. On the twelfth day of Christmas ‘Coach Monty’ said to me, have fun with your training routes. Make Christmas shapes by planning a picture with your route on strava, or have festive snack as an alternative to fuel your long run.