You may know some runners who made some racing mistakes, running form errors, or created running nutrition problems. Some runners avoid injuries, run strong, and stay motivated to keep running by focusing on good running habits. Here are some good running tips that can keep you running healthy and happy.
1. Habit: Running in the Morning
Research has shown that runners who run regularly in the morning end up running more consistently over time than those who typically run in the evening. It makes sense. Mornings are more predictable and our plans are less likely to get affected. And according to our daily schedule, running at night can be more challenging.
Another advantage of running in the morning is that it’s usually the coolest part of the day, which is great when we’re running outdoors in the hot weather.
2. Habit: Maintaining Good Upper Body Form
Successful runners know that proper upper body form is crucial for running efficiently and comfortably. Improper upper body form can lead to back, shoulder, and neck pain, both during and after runs.
Here are a few tips to ensure that your upper body is relaxed and you’re using the proper upper body form:
Keep your arms bent at the elbow at a 90 degree angle.
Shake out your arms or raise your shoulders every kilometres, and then put them back at their ideal, relaxed position.
Keep your hands in a loose fist. If you have them in a tight fist, that tightness will radiate up your arm and lead to tension in your shoulders.
If you find yourself leaning forward even with your head down a lot during runs when you start to get tired, you may need to work on strengthening your core.
3. Habit: Staying Hydrated During Runs
Some runners get into the bad habit of not drinking during their runs because they think they’ll get a cramp. Others may find it annoying or inconvenient to carry water or stop for it.
However, smart and successful runners know that they need to stay hydrated during runs longer than 60 minutes to avoid the effects of dehydration. The hydration recommendations for runners, we should listen to our thirst and drink when our mouth is dry and we feel the need to drink.
Get yourself a good easy to carry water bottle in a waist running belt that you can bring and carry easily when you’re running for more than 60 minutes.
Make sure you always keep the conditions in mind when you’re running. When it’s extremely hot and humidity, you’re going to drink more than you usually do. If the conditions have you concerned about possible dehydration, slow your pace down so that you sweat at a lower rate.
4. Habit: Good Daily Nutrition
To eat healthy non-processed foods daily, good protein and enough protein grams, healthy carbs, and healthy fat, will support a healthy body. We need to focus on good natural ingredients to refuel our body properly.
5. Habit: Strength-Training Two to Three Times/Week
Strength-training to increase muscle strength and get toned, can really help runners reduce their risk of injuries and improve performance.
6. Habit: Getting Enough Sleep
Sleep is important for a healthy lifestyle, but it’s especially critical to runners because of the demands on their bodies. Successful runners get plenty of sleep so their bodies can recover and they feel refreshed and energized for their next run.
Plan for 7 to 8 quality hours of sleep a night- The right amount of sleep for most adults. If you’re not close to that, try to increase your sleep time in small increments. Aim for 20 minutes more a night one week, and then keep adding ten more minutes each week until you reach the recommended amount.
Try not to run too close to bedtime. Although regular exercise will help you sleep better, it’s ideal to complete your workout at least a few hours before bedtime.
You shouldn’t go to bed hungry, but try to avoid heavy meals before bedtime. A full belly can keep you awake. Finish eating 2 to 3 hours before you go to bed.
Establish a relaxing pre-bedtime routine, performing meditation or yoga, taking a warm bath, reading a book, or listening to soothing music. Try not to watch TV or online screen, right before trying to fall asleep.
Focus And Add Healthy Running Habits To Your Daily Routine, Feel Good, Better, Healthier And Much Better Nice Runs, And No Injuries!
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