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 30 minutes to avoid the effects of dehydration. The current fluid recommendations for runners say that they should “obey your thirst” and drink when their mouth is dry and they feel the need to drink.
Get yourself a hand-held water bottle that you can bring along when you’re running for more than 30 minutes. Many water bottles have attached pouches to stash your keys, phone, or money, so you can have storage as well as essential fluids.
Make sure you always keep the conditions in mind when you’re running. When it’s extremely hot and humid, 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.
Habit: Strength-training one to two times a week
Strength-training to increase muscle strength and get toned (not bulky) can immensely help runners reduce their injury risk and improve performance.
You’ll notice improvements by strength-training just 1 to 2x a week. Here are some exercises you can add to your routine:
- Standing Core Exercises for Runners
- Upper Body Exercises for Runners
- Strengthening Exercises to Prevent Knee Pain
- 5 Core Exercises for Runners
- Yoga Poses for Runners
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.
- Aim for 7 to 8 quality hours of sleep a night — the right amount 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 hit the hay.
- Establish a relaxing pre-bedtime routine, such as taking a warm bath, reading a book, or listening to soothing music. Try not to watch TV right before trying to fall asleep.
