How to keep training through the holidays without missing out

Holidays and running: are they really incompatible?

For a lot of runners, summer is synonymous with a break, and that’s completely normal: both body and mind need to breathe after a season paced by long runs and race days. Taking one or two full weeks totally off is even recommended. The issue is when that break becomes the default and stretches into a full month or two. Because your body is always adapting: without regular mechanical load, muscles and connective tissue lose some of their spring, and the September comeback can sting.

So the right move isn’t choosing between “everything” and “nothing.” Since running isn’t the priority, this is the time to adjust the training. For most runners (not elites), cutting your usual volume by 30 to 50% is more than enough to free up time for summer pleasures: the beach, restaurants, nights out, family time… At the same time, keeping a decent training load helps you hold onto the fitness and progress you built during the season.

Your summer training plan

No need for a complicated plan. Three runs a week is plenty to keep your engine ticking over through the summer. Just remember: this isn’t a performance-optimization block. It’s a phase where you accept easing off, and a perfect chance to run more by feel, without staring at your watch.

One easy run in Zone 2. Truly comfortable effort, slow pace. The goal isn’t speed, but keeping a regular cardiovascular and musculoskeletal stimulus without piling on fatigue.

One interval session on trails. Bright summer sun is the perfect excuse to ditch the track and asphalt for shaded trails and rolling forest terrain. A session that works well: 3 x (4 min at half-marathon pace, 2 min at 10K pace, 1 min at 5K pace), with 1 min easy jog between reps and 2 min between sets. More experienced runners can add an extra set over the weeks. Running on uneven ground changes everything: it’s less pounding than asphalt and it recruits stabilizing muscles you don’t hit as much on the road, where your stride is always identical.

One longer, steady run. Between 1:00 and 1:15, at a pace a bit quicker than your easy run but nowhere near interval intensity. For example: around 30 seconds per kilometer slower than marathon pace. Enough to maintain your aerobic system and the muscle-tendon stimulus without draining the batteries. And above all, in hot weather, avoid efforts that are too long and too demanding.

Important reminder: in summer heat, don’t force the pace and stay tuned in to how you feel. Avoid running between 10 a.m. and 5 p.m., hydrate regularly, and make sure you’re getting enough salt.

Runner nutrition and protein: what the science actually says

Treating yourself in the summer is basically mandatory. And good food usually goes hand in hand with enjoyment. Here’s what we already know, and what sports science and the running industry have been repeating for years: carbs are a priority for endurance athletes, because they’re the main fuel store during exercise.

But what’s still widely underestimated among runners is protein intake. We tend to think protein = lifting = bulking, and that it’s mainly a topic for gyms and the bro crowd. Recent research tells a very different story for endurance sports. Protein matters for runners.

A 2024 meta-analysis (28 randomized trials, 373 athletes) looked at the real effect of protein supplementation on performance. Overall: no significant improvement. Simply eating more protein, on its own, won’t make you faster. But when the data is broken down by sport, the effect becomes statistically significant, especially in endurance disciplines, where muscle glycogen levels (a runner’s key energy store) also improved clearly in the protein group. The most interesting takeaway is the method: protocols combining protein AND carbs show a significant benefit for endurance performance, while high protein intake alone, without carbs, doesn’t produce the same effect.

The bottom line: protein isn’t a fad. For runners, the goal isn’t to max it out to gain muscle mass, but to pair it with carbohydrates to preserve glycogen and support long-duration efforts. A quiet role, but a crucial one, and it’s still not as highlighted as it should be.

Boost your protein intake with Barilla PROTEIN+

For runners, the new Barilla PROTEIN+ range fits right in: an easy way to increase protein intake without spending ages in the kitchen or sacrificing the simple pleasure of eating together, two non-negotiables on holiday.

With Barilla, we especially like the transparency and simplicity of the ingredient list. Here, the recipe comes down to just two ingredients: carefully selected durum wheat semolina and pea protein, for a 100% plant-based protein boost. Simple and effective. The bronze-die process gives it that signature rough texture that holds sauce better. So you still get the authentic Barilla taste, just with extra protein this time.

For example, an 80 g portion (about 320 g cooked for 4 people) provides around 16 g of protein on its own, even before counting the rest of the ingredients. With the rest of the meal, it’s easy to reach at least 30 g of protein, or close to one-third of an endurance athlete’s needs (using a 75 kg athlete as a reference, with a target of 1.2 to 1.4 g/kg, i.e. 90 to 105 g, according to this study).

3 summer recipes: pleasure and performance on the same plate

PROTEIN+ Fusilli, Romanesco broccoli, turmeric and citrus.

PROTEIN+ Spaghetti, datterini tomatoes, Taggiasca olives, basil-lemon oil.

PROTEIN+ Penne Rigate, zucchini, robiola, saffron and chives.

Three quick, seasonal plates that have nothing to envy from ultra-sophisticated “healthy” dishes. Even if you’re not a natural in the kitchen, pairing performance and indulgence has never been easier.

➜ Find all the details on the Barilla PROTEIN+ range on the official barilla.com.