All runners have different goals and motivations for taking up running. Whether your goal is to run a new distance, hit a faster pace, or lose some extra weight, these 10 habits of highly successful runners may help you get there faster. What are the secret ingredients to a happy and healthy running lifestyle?
10 Habits of Successful Runners
You’ve heard the phrase “in it for the long run” but what does that really mean? Happy and successful runners practice many of the same healthy habits that help keep us up and running for decades. Let’s take a look at what some of them are.
Wearing the right gear
Getting fitted for proper running shoes and monitoring their wear and tear is an important first step. We tend to have a favorite brand/style of shoes. Wearing the right sports bra and moisture-wicking apparel helps keep us comfortable and blister/chafe free.
Having a routine
Whether you are an early bird runner or an afternoon mileage seeker, successful runners tend to have a routine and stick to it. In fact, for many of us, nothing comes between us and our run time. It’s a sacred part of our day. We have a plan for how many days a week we run and approximately how many miles. We know what types of runs we are going to do on which days. (speedwork, hills, long run).
Prioritizing sleep
The runner’s lifestyle places huge demands on our body and we know the importance of sleep. We know we perform better when we prioritize sleep. Experts recommend that runners sleep 8 hours per night and add 1 extra minute per night for each mile run that week. (source)
Related: Peloton sleep meditation app review
Warming Up before a run
Performing a short dynamic warm up before a run primes your muscles for the workout ahead and helps to increase blood flow. This routine can enhance performance and reduce the chance of injury. Think you don’t have time? Check out this quick 5 minute dynamic stretch routine.
Respecting Rest
Healthy, happy, and successful runners respect how important rest and recovery are to their performance. We know rest helps our muscles repair themselves, prevents burnout and mental fatigue, and also helps to keep injuries at bay.
Embracing recovery and stretching
What we do post run can have a huge impact on how our body adapts to training. Incorporating static stretches and or foam rolling post run can help reduce muscle soreness and improve flexibility. See here for more info.
Enjoying a balanced diet
Healthy runners enjoy eating a balanced diet of fruits, vegetables, proteins, and carbohydrates. We pay attention to pre-run fueling and know which foods help us perform better. We are aware that eating a nutritious snack with protein and carbs post run helps us begin the recovery process faster. See here for post run snack ideas.
Making time for strength training
We get stronger with regular strength training. We know pumping iron helps us to build muscle and improve our balance which helps us in our everyday lives and in our running shoes.
Watching warning signs
Healthy and successful runners know that sometimes our bodies or our minds need a break. We look out for early warning signs of overuse injuries or mental burnout and take those as signs to back off a bit and get some extra rest. We understand that it is better to take a few days off to recharge than be forced to take a few weeks or months off for an injury.
Finding our tribe
Joining a running group or socializing with local (or virtual) like minded runners helps us to feel a sense of community. We embrace the welcoming and goal oriented running community and rely on each other for support and advice,
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No matter what your running goals are, adopting some of the habits of highly successful runners will help you achieve them faster. After all, we are in it for the long run.
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa
These are all so important! I think it really helps to have a good balance between training and rest/recovery.
I think so too and it’s where many runners fall short
This list should be a must-read for all new runners!
For me personally, having a routine is the most important. I have learned to prioritize my runs and to build my day around my running schedule.
That way, I hardly ever have to miss out on a run.
Exactly! Having a routine has been one the keys to success for me as well
Yes to all! Running well has so many facets that go beyond the act of running. Setting a sustainable routine is so key. Thanks for the linkup!
Thanks I agree that a routine has been key for me
Great tips!!!
thanks!
yes to all of these. Especially finding your tribe. You know I’m a big advocate for not running and training alone.
and make running a priority…not just when the weather is just right or you feel fine.
Yes finding my tribe has been a huge support and motivation for me as well
The one thing I love about training is the set schedule. I really thrive in routine so it’s good to know when I have certain types of runs on the schedule. I’m still working on the balance diet and getting enough sleep part, lol
I thrive on routine as well! The sleep and nutrition took me a while to figure out!
Well based on these, I’m a raging success!!! Hooray!
These are great. So much more goes into it than just running, and we need to be aware of that in order to be our best running selves.
well I would agree that you are a success!
One’s routine and individual goals are key. I spent a lot of time (years ago) trying to run XX miles each week/month because “everyone” was. When I figured out that I didn’t need those excess miles (for MY goals), things changed for the better. Then, my tribe really grew…and it’s been all good 🙂
Yes, figuring out what is best for you and your body is key
Yes to all! Every time I try to cut corners on any of these, I end up paying for it down the line. Still working on the sleep one- I think if I could get that nailed down, it would make a big difference.
I agree! When I try to cut one of these, nothing good happens!
These are all great habits and I SHOULD adopt all of them. Some are easy for me, like “find your tribe”. I love our running club and the friendships I have made there. Some are hard, like “rest”. I am one of those runners who gets antsy on a rest day. I always feel like there is SOMETHING I could be doing! 🙂
I used to be like that too but I’ve come to appreciate the rest day
Watching warning signs is always so hard! And sometimes strength training slips through the cracks, too. And sometimes you just gotta let go of it!
Yup all so very true!
I love running so much! I started running longer and longer each week! these are amazing tips!
great to hear! Happy running
Whew! I’m happy to see I embrace most of these things! I do have a hard time getting enough sleep. I really try, but it’s hard sometimes when your day starts really early.
Yes it is hard to get enough sleep! I feel so much better when I do though
I started running at the beginning of the pandemic. Once I got legit running shoes that truly fit me, it was a total game changer!
Yes, having the right pair of shoes makes a huge difference. Yay for starting to run
So happy I do most of these BUT warm up, stretching and strength work are definitely areas I can improve on. Work in progress!
Always a work in progress 🙂
Such great ways to be a successful runner! I find that routines are everything for whatever fitness we’re trying to do.
routines definitely help me stay on track
These are really great tips. For me, having a routine was the key to success. I definitely need to get back to running. 🙂
Yes I find the routine really helps
Great list! I need to work on getting more sleep! Strength training is definitely valuable for runners and I’m glad to have been more consistent with that!
More sleep is challenging with a toddler!
You are so right. I have a lot of close friends who run and they ALL have these habits! Like all of them! Such a great list for anyone who is beginning to run or wants to be a serious runner!
Thanks Leslie 🙂
Strength training and rest are big ones for me. My best races came when I was diligent about both of those!
I have really learned the importance of rest myself
Having a routine is so helpful for me! I have been struggling with it lately though as my kids schedules keep changing due to the current situation.
Yes I really feel for moms with younger kids right now.
Great topic! I definitely thrive on my routine — I need to be better about stretching though. And rest days. 😉
I am a routine oriented person as well. I feel so much better with more stretching and rest in my life
Ugggggggghhhhhhhhhh but whyyyyyyyy! Haha just kidding! I used to be a workout-aholic up until COVID hit. I’m finally getting back into the swing of things and am on day 3 of my daily run with my pup. It feels SO good to be back out and enjoying the warm weather again!
Yes it does feel good and I am really glad to hear you are back it! Happy running
These are really important habits! And I think they apply to life in general as well as running!
Yes they sure can apply to many areas of our lives