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 also see the entire Body First series on my YouTube page!
Self Myofascial Release for Happy Feet
Self Myofascial Release for the Lower Legs
Self Myofascial Release for the Upper Back
Self Myofascial Release for the Hip Flexors
Self Myofascial Release for the Piriformis
Self Myofascial Release for the Gluteus Medius
5 Quick Target Zones for Before or After Your Workout
Do Not Foam Roll Your IT Band! Do This Instead!
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!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, 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
These pre and post running tasks have all become part of my run routine. They make a huge difference for me
It’s amazing how much of a difference they make.
So very true. And so very necessary. We could all make some more time tot care for ourselves more kindly.
The results definitely make up for the extra time they take.