There are a few oh so simple and effective running habits that can help you stay injury-free and run strong for decades. From mobility and strength to nutrition and recovery these simple running hacks and habits make a huge impact.
5 Game Changing Running Habits
If you are looking to run injury free and feel good doing it, these are some of the everyday habits that will help you accomplish your goals.
Proper Fueling
While every body is different and requires different nutritional needs, figuring out your body’s nutritional needs is key. Fueling properly before, during (think electrolytes), and post run are keys to priming your body to perform and helping to jump start your recovery.
Warming Up
Warming up for even 5 minutes pre-run helps to prime your muscles for the activity ahead and can help to prevent strains and overuse injuries. A quick dynamic warm up can also mentally prepare you for your workout.
Post Run Stretching/Foam Rolling
Foam rolling and stretching just feels good. This practice can help to bring blood flow back to muscles and restore some mobility after strenuous exercise. Evidence shows foam rolling may help to decrease delayed onset muscle soreness.
Strength training
All runners lose muscle mass as they age and strength training is an excellent way to fight that. Regular strength training including mobility work has been shown to improve running economy and performance while helping to keep injuries at bay. Regular strength and mobility work can help to correct imbalances that can lead to injury.
Rest Days
Love them or hate them. Your body will thank you for a rest day. Rest days help our bodies absorb the training we do and are an important part of overall running performance.
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Which game changing running habits do you have to add to this list?
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These are all great, and it’s funny how few of them I did in my youth. I was just thinking the other day how I ran for years in the Florida heat, and never used any kind of electrolyte replacement. Now I do all of them, with the exception of post-run stretching. I’m usually just moving onto the next thing, but I do stretch later in the day (er, usually.). There’s always room for improvement!
I think stretching later in the day also counts your body will still appreciate it
All great points! I can especially see a difference when I make time to warm up properly. I’m still trying to get out of the habit of just rolling out of bed and heading out for my runs.
Thanks for linking up!
I have definitely seen a difference the last few years when I take the time to do it
All good ideas. Now I need to put them in place.
Thanks for the reminders.
let me know how it goes 🙂
Breath work, LOL! It actually can be very helpful for runners. All great tips, Deborah!
I am sure it is! Thanks for sharing that
All so important and yet so easy to overlook. Reminders like this are always so valuable.
yes little habits can make a big difference
Excelent reminders Deborah! I’m actually working on all of these again!! especially with my knee, my physio and my trainer do not want me to EVER skip the warmup again!! I find that a bit difficult (plus doing pt exercises consistently) but am up for the challenge!
It is definitely hard to fit it all in but it can make a huge difference