Good Running Habits
Good running Habits
- Run every day, even if it is just 10 minutes of easy jogging. Getting out the door is the hardest part! Taking a day off once a week or once every two weeks is recommended.
- Keep a running log, recording how far you ran and how you felt, who you ran with, etc.
- One day a week you should run for at least an hour, preferably non-stop but if you have to take breaks do so.
- One day a week you should throw in some faster running. Either add short accelerations (faster pace but not all out sprinting) or run 10-20 minutes at a fast continuous pace.
- Set weekly and monthly mileage goals, attaining those goals will become your motivation for getting out the door.
- Run easy on most days, you only need to run hard once or twice a week to see improvement. The rest of the time your focus is primarily on logging time running.
- Practice good running form. Run tall, light on your feet, use your arms. Don’t pound, be smooth.
- Start off easy on your runs, allow your body time to warm up and adjust.
- Take time to stretch your hamstrings, calves, lower back and quads 4-5 times a week, preferably after you run.
- Get a foam roller and use it 3-5 times a week. Slowly rolling the muscles in your legs will improve flexibility, facilitate recovery and will help to keep you healthy.
- 2-3 days a week find time to do 10-15 minutes of core work
- Whenever possible eat with 30-40 minutes after you have a harder or longer run, your muscles will refuel themselves faster and you will feel more energetic the next day
- Get 7-8 hours of sleep!
- Drink lots of water, minimize soft drinks!
- Find people to run 2-3 days a week!
- Follow your plan!
- Pay attention to your body. For aches and pains use the RICE method (Rest, Ice, Compression, and Elevation). Gentle massage is also very helpful. Ice 20 minutes at a time, 2-3 times a day for small pains, this will prevent them from becoming big pains! Contact your coaches and let us know about these aches!