What if there were some habits that you could incorporate into your running that would be game-changers? I’d bet you’d be interested if I told you that these habits will not only improve your running, they will make it more enjoyable and make you injury-proof. Well, here you go, my top game-changing habits that will improve your running
18 Game-Changing Habits That Will Improve Your Running
Consistently incorporating these game-changing habits will help your run faster, feel better, and avoid injury.
Activate Your Muscles
Spending a few minutes activating your glutes and other muscles before your workout will pay off with better performance and less injury risk. Doing active stretching exercises like clamshells, leg lifts, hip circles, and lunges will prepare your muscles and nervous system for the workout to come.
Read more: Improve Your Running by Strengthening and Activating Your Glutes
Running Drills
Adding in some drills a couple of times a week and before your speed sessions will improve your leg turnover, increase your cadence, and improve your form. Drills are generally done after muscle activation and warm-up, before the “meaty” part of your speed workout. You can also do drills after an easy workout. Drills include movements like high knees, butt kicks, skips, Cariocas, and strides. Check out the reel below for a quick review.
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Add Some Speed
Many runners, especially beginners, run the same distance at the same speed day after day. Not only does that get boring for your brain, it will also bore your body and you won’t see the advances you might like. Throw in a speed session once or twice a week and you will see changes in your race times and running will seem fun again. Speed workouts include track intervals (which can also be done off the track), tempo runs, hill repeats (yes, hills are speedwork in disguise), and race pace workouts.
Run Easy (When You’re Supposed To)
Many runners find it hard to believe that most runs should be done at an easy pace but it’s true. Easy runs are important for building endurance and putting miles on your legs, but running more than one or two “fast” workouts per week can reduce your aerobic development and increase the chance of injury and overtraining.
Foam Roll
While foam rolling research is mixed, there is some evidence that it can provide temporary increases in range of motion and pre-and post-exercise muscle performance.
Read more: Foam Rolling for Runners: An Interview with Intelliroll Creator Dr. K
Mobilize!
Mobility is the ability to actively move a joint through a normal range of motion and really is more important than flexibility for runners. That’s why mobility exercises will benefit your running more than static stretching.
Read more: Mobility for Runners: Improve Your Hip and Ankle Mobility
Track Your (Shoe) Mileage
Most running shoes should be replaced after 300-400 miles. Keep track so that you’ll know when it’s time.
Get Enough Sleep
Getting enough sleep is probably the most important thing you can do for your overall health. Most adults need between seven and nine hours per night.
Use Electrolytes
When we sweat we lose sodium and other electrolytes. Replacing these with a product like Nuun, in addition to an adequate amount of water, will help you stay hydrated. This can be especially difficult during hot and humid weather. Excessive electrolyte loss, as well as water weight loss, can impair running performance.
Strength Train
It’s simple. A stronger body will make you a better runner. Strength training will also correct imbalances caused by running. Don’t be afraid to use heavy weight but don’t feel like you have to spend your life in the gym.
Read more: Runner’s Workout: 5 Exercises to Strengthen Your Entire Body
Have a Plan
Whether or not you’re training for a race, having a plan will ensure that you are training correctly. A plan will include easy running, speed workouts, endurance building, and rest.
Sign Up for a Race
If you’re looking for a little motivation, signing up for a race can be just what you need. While racing is not a requirement of running, many runners enjoy the competition and goal setting that training for a race entails.
Have a Goal
Whether or not racing is your thing, having a goal will help keep you inspired and running! A goal can be running farther, running faster, weight loss or gain, a new race distance, or anything that keeps you running happily.
Run with a Friend
Running with others provides motivation, accountability, inspiration, and fun. Check out local running clubs and find your new running friends.
Listen to Your Body
Plans are great but you really need to listen to what your body is telling you. If you feel extra tired or achy, or if you’re feeling any pain, you might need to take a second look at your training plan, take some extra rest, or make sure you’re working on your mobility, strength, and other aspects of your training.
Eat Like an Athlete
No more junk food! You are an athlete, treat yourself (and feed yourself) like an athlete. That doesn’t mean you can’t have a treat once in a while. Overall, though, try to follow a whole food, healthy diet.
Take Recovery Seriously
Your recovery is one of the most, if not the most, important parts of your training. Honor it. Rest when you need to rest, stretch, foam roll, work on your mobility, and allow your body to be refreshed from all the hard work that you’re doing.
Read more: Post-Workout Recovery Routine for Runners
Work on Your Form
Running with an upright posture, staying light on your feet, and with good arm movement will not only help you avoid running injuries, but it can also help you run faster. Strengthening your core, activating your glutes, and strength training will all help improve your running form.
Read more: Practical Tips for Improving Running Form
Start incorporating these game-changing habits into your training and you will see improvements in your running.
Learn more! 10 Habits of Highly Successful Runners and How to Incorporate Them.
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Great tips!
I do all of these except the mileage tracking of my shoes. I’m too lazy for that and just go by feel – if they look old, they go.
I have intervals today (4 x 800m) and I’m always a bit scared before I do them. But the feeling afterwards is great!
That feeling after a great workout is so good! I use my Garmin app to track my shoe mileage. I just add the shoe I’m wearing to each run and it automatically tracks it.
All great tips! I try to work on most of these but sleep is the one that feels most out of my control right now.
I have a problem with sleep too, probably because of my dogs. 🙂
Warm ups, sleep, recovery and nutrition yes to all of these. They make a huge difference
They really do. I didn’t do many of them until recent years and yes, a huge difference.
Yes to all of these! I am not always great with some of the warm ups and strength training, but I know they will definitely change the game.
The older I’ve gotten the better I’ve become at warmups and strength training. They really do make a difference.
I love all of these habits! I incorporate many of these already but I see quite a few I can add. I just started foam rolling a few times a week or so ago and I already feel such a difference.
These are great tips, thanks for sharing!
Foam rolling and other body care make such a huge difference both in recovery and performance.