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Runners love to run. We’ll get up early, head out after dark, spend Saturday on a long run, then head out for a race on Sunday. When it comes to Self Care for Runners though, we seem to have a common excuse. I don’t have time!
I’ve been guilty of this myself. After all, with work calling, our time really is limited. I’ve learned the hard way, though that I really shouldn’t skip out on self-care for runners. My body really thanks me when I take the time to take care of myself.
Runners love to run, right? Sometimes that means we skip out on something important. Like Self Care for Runners. Warmups, stretching, and rolling make you a better runner.Click To TweetSelf Care for Runners
Here are some of my best tips for Self Care for Runners. Yes, they take a little time but believe me, they’re worth it. I hope you will make them a habit!
Self-Care for Runners starts before your run
Yes, you can just head out and start running. But you will feel and perform better if you take about 10 minutes to warm up, activate your glutes, and do some active stretching.
5 Minute Dynamic Warmup: 3 Steps to Mobilize and Activate Your Hips
Speaking of before your run, including some “prehab” exercises in your regular strength training program will also help you run better as well as prevent injuries.
Improve Your Running by Activating Your Glutes
Of course, regular strength training is important Self Care for Runners too!
At-Home No Equipment Runners Workout
Essential Core, Hip, and Glute Routine for Runners
The 5 Most Important Strength Exercises for Runners (no equipment needed)
Upper Back and Shoulder Workout for Runners
Post-Run Self Care for Runners is more than a shower
If you’re like me, you plan the timing of your run so that you have time to finish up and hop in the shower to get ready for work. Wrong! Take the time for some stretching and foam rolling and your body will thank you for it!
Stretching
Post-run stretching is generally static, which is fine, but these upgraded stretches add movement, which helps improve mobility and target more areas of the muscles and fascia.
Upgrade Your Post-Run Stretch Routine for Better Results
Foam Rolling
I published an entire Body First video series, each of which focused on a different potential runner’s “trouble zone.” You don’t have to do all of these at one time! Take a look though, especially if you have a tendency to get injured in a certain area, or if you regularly feel tight or sore. You can see the entire Body First series on my YouTube page!
Do you have a Self-Care Routine that you do consistently? Anything you’d like to add?
And Now It’s Time for the Runner’s 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
I am pretty good about warming up and doing prehab. I try to foam roll later in the day, which doesnt always happen. It feels so good when I do it though!
It really is worth the time. I’m still better at warm up than I am at post-run care but I’m getting better.
Oh, that’s a cool Youtube series that you produced!
I’ve been more diligent with my stretching and foam rolling lately and I can really tell the difference. There are no short cuts – we’ve got to look after our bodies.
That’s so true, and while I hate to say it, especially as we get older.
These are all non negotiable for me! It’s always worth it especially if I want to keep running
I am excellent at naps and hot showers. Trash at everything else.
I did stretch a little today. I feel like that should hold me for six months.