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Good Running Habits

Good running Habits
  1. 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.
  2. Keep a running log, recording how far you ran and how you felt, who you ran with, etc.
  3. One day a week you should run for at least an hour, preferably non-stop but if you have to take breaks do so.
  4. 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.
  5. Set weekly and monthly mileage goals, attaining those goals will become your motivation for getting out the door. 
  6. 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. 
  7. Practice good running form.  Run tall, light on your feet, use your arms. Don’t pound, be smooth.
  8. Start off easy on your runs, allow your body time to warm up and adjust.
  9. Take time to stretch your hamstrings, calves, lower back and quads 4-5 times a week, preferably after you run.
  10. 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.
  11. 2-3 days a week find time to do 10-15 minutes of core work
  12. 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
  13. Get 7-8 hours of sleep!
  14. Drink lots of water, minimize soft drinks!
  15. Find people to run 2-3 days a week!
  16. Follow your plan!
  17. 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!
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  • Home
  • Eligibility
  • Travel Squad
  • Run School
  • Parents
  • Results & Photos
  • Schedule
  • Season bests
  • Coaches
    • Coach Choo's Philosophy
  • Running info
    • Running Habits
    • Running Philosophy
  • Links
  • bo run photos