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5 Habits of Highly Effective Runners

December 30, 2015 By Hollie 11 Comments

As I am out enjoying some fresh powder and hitting the slopes today with my family, I am so excited to have Sue, another awesome fitmom and blogger, taking over for me today. Sue is a boy-mom, an avid runner and a pediatric ICU nurse (you know my heart goes out to those kind). She is busy and makes time for her health and fitness including being a competitive, fast runner. If one of your New Year’s goals is to start running or become a better runner, you better keep reading. Take it away, Sue!

Hey everyone! I’m Sue from This Mama Runs for Cupcakes and Hollie has asked me to stop by and guest blog for her! She did an awesome post on my blog a week or so ago when we were off on vacation, so I thought I would return the favor!  I’ve been running for over 20 years, but only became a really dedicated long distance runner over the last 4 years. I’ve learned a lot over the last few years and I have learned a lot of things the hard way. But I’ve grown tremendously as a runner and thought I would share some of my tips on habits that every effective runner should have!

5 Habits of Highly Effective Runners

  1. Consistency: consistency is key and making running a HABIT is the best thing you can do. Try to run at the same time every day and try to make it in the morning. It’s such a great feeling to have your workout done first thing in the morning.  An endorphin high can work wonders for motivation and remembering that feeling can help KEEP you motivated so  you want to stay consistent with your workouts.
  2. Strength train on a regular basis.  For years runners were told that in order to improve their running game, all they needed to do was run.  Well, we’ve learned a lot in the last 20 years and we have discovered that strength training is extremely important.  Strength training is important for injury prevention and maintaining good form. Believe it or not, running does not make your muscles stronger! While a beginner may reap some muscular benefits from running, those that have been running for a while no longer reap those benefits sadly.  Strength training WILL help prevent injury and help you get faster! I would highly recommend focusing on core and glute work!  You can find a great core workout for runners HERE and HERE.
  3.  Dynamic warmup.  A long time ago it was thought that basic static stretching was best before a hard workout. Not anymore.  We have gotten away from static warmups and have been emphasizing the dynamic warmups prior to any run. Most people skip these, and I’m guilty myself sometimes.  We are in a rush, a long list of things to do and just don’t have time. Well, I’m here to tell you that you need to make time. Just 5 short minutes can be huge. Dynamic warmups can make you stronger AND faster!  The purpose of a dynamic warmup is to activate the muscles before you put them to use.   Wake them up, say hello and remind them of what they are supposed to be doing. I guarantee this will help you have a better run.
  4. Get adequate sleep.  Make sure you have good sleeping habits. Sleep is key for an athlete’s recovery. According to the National Sleep Foundation, lack of sleep can increase the stress hormone, cortisol.  It can also decrease production of glycogen and carbohydrates which we all know is key to a runner’s game! Basically, don’t sleep enough and fatigue and low energy kicks in. It can also effect your post workout recovery!       So how do you ensure good sleep?
    • Create a peaceful bedtime routine.
    • Turn off all electronics at least 30-60 minutes before bedtime.  The light coming from a computer or a phone can stimulate the brain.
    • Try to go to bed at the same time every night.
    • Take a warm bath
    • Spray lavender essential oils on your pillow or place a small amount on your wrists before bed.
  5. Good Nutrition. Just because you run and workout doesn’t give you an excuse to eat the entire pan of brownies.  Your running performance will  only be as good as what you feed your body. Make sure you are eating plenty of fruits and veggies, complex carbohydrates (not simple carbs) and    lean protein.  If you are running long distance you will need fuel before, during and after your runs.  Hydrate, hydrate, hydrate.  And make sure      you have a recovery meal within 30 min-1 hour of completing your workout.  Your post run recovery meal is extremely important for muscle  repair after a tough workout.

So there you have it.  Of course there are many other items that could go on this list, but these have been the top 5 for me when it comes to my performance and staying healthy as a runner.

For more great running tips with a dash of humor from Sue you can find her on Facebook, Instagram, Twitter and Pinterest!

Filed Under: Fitness, Running Tagged With: essential oils, get faster, Running, start running, strength training

Comments

  1. Sue @ This Mama Runs for Cupcakes says

    December 30, 2015 at 7:54 pm

    Thanks so much for letting me guest post Hollie!

    Reply
  2. Jen @ Pretty Little Grub says

    December 31, 2015 at 9:42 am

    Consistency & strength training are two of my goals for this year so I know if I can follow those I’ll be a better runner. I could also probably do more with my warm up…

    Reply
    • Sue @ This Mama Runs for Cupcakes says

      December 31, 2015 at 9:54 am

      Most of us could do more with our warmup I think!!

      Reply
  3. Janelle @ Run With No Regrets says

    December 31, 2015 at 3:11 pm

    These are really great tips! Consistency is so important when you’re starting out. I’m very stubborn about doing my dynamic exercises pre-run…my boyfriend refuses to join me, but they’ve become part of my routine and I think makes a difference!

    Reply
    • Sue @ This Mama Runs for Cupcakes says

      December 31, 2015 at 11:56 pm

      The dynamic exercises really do make a difference! I always feel so much better when I do them vs skipping them!

      Reply
  4. Sharita says

    December 31, 2015 at 10:47 pm

    These are great reminders! I know I should warm up and when I skip on that, i hurt a lot more during and after my run! Thanks Sue!

    Reply
    • Sue @ This Mama Runs for Cupcakes says

      December 31, 2015 at 11:57 pm

      Thanks Sharita! Yes, the warm up is key. I skipped for so many years and it really is amazing the difference it makes!

      Reply
  5. Toni @ runninglovingliving says

    January 1, 2016 at 8:23 am

    Great tips! I am focusing on all of these this coming year so I can become a stronger runner!!

    Reply
    • Sue @ This Mama Runs for Cupcakes says

      January 2, 2016 at 8:06 am

      Here is to an injury free year Toni!

      Reply
  6. Alaina @ The Simple Peach says

    January 4, 2016 at 12:12 pm

    This is a great list! I have to be better about stretching and post run recovery meals.

    Reply
    • Hollie says

      January 11, 2016 at 9:03 pm

      I am right there with you on the stretching. #Worststretcherever!

      Reply

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