To make the most of your running, here are some of the tips followed by runners around the world. So, dream big, tackle new distances and achieve your personal best. To accomplish your running goals and keep your resolve strong, learn some of the habits and routines of successful runners. Avoid the mistakes that can cause progress to stall and keep your momentum rolling toward victory. Embrace the following advice and benefit from the knowledge of the experts.
Consider creating the habit of running early in the morning. One of the most common habits of successful runners is starting their day by putting their running distance goal behind them. It so often happens that a day begins with good intentions to run three or four or five miles. This goal can easily get hi-jacked by the distractions of family, work and other obligations. Put your run at the top of your daily to-do list. This creates an early-morning rush of endorphins and feeling of achievement that helps your sail on through your day.
Create a routine that you know you can stick to. Select two or three days a week and commit to them. Knowing what to expect goes a long way to achieving goals.
Be prepared. The night before a run, lay out your running shoes, clothes and pre-run snack. If you have a tendency to hit the snooze button on the alarm clock, move your clock far enough away from the bed that you actually have to get up to turn it off.
Run with a buddy. Often, not wanting to disappoint someone else who is waiting for you to show up is all the motivation necessary to get you up and out of bed early and out the door.
Be patient. Establishing new habits and routines requires a period of adjustment. Biological clocks need to have time to reset to new sleep, waking and activity patterns. Don’t be discouraged if it takes up to three or four weeks for you to feel comfortable in a new rhythm.
Always warm up properly. If you want to minimize risk of injury, loosen up those muscles for at least ten minutes before putting them in high gear. Leg swings or a brisk walk are simple but effective warm up exercises. Post-run, do some stretches as well that help muscles return to pre-run condition and avoid the painful side effect of cramps. Pay particular attention to hips and hamstrings after a run. Make sure to adjust the time you set aside for a run to include time for pre and post-run warm-up and stretching.
Don’t forego strength-training. Running is more efficient when muscles are strong. Strong muscles also help to prevent injury. If you want to improve your performance, design a strength-training program to work the upper and lower body and your core. Get in the habit of performing this work-out at least twice weekly. Pairing these workouts with morning runs is a great way to intensify training day and give the body a complete day of rest between work-out sessions.
If time doesn’t permit one long workout in the morning and you really want that full day of rest between workouts, try a concept of “exercise snacks”. Get up early and complete your run. Then, throughout the day, just as you take time out to eat a healthy snack, take time out to do a strength training exercise. Eat a snack, then do a round of push-ups and lunges. Make the most of a ten minute coffee break.
Increase intensity. After adjusting to a fitness plan, you may begin to no longer see results. That’s when it’s time to up the challenge. Add more weight or perform more repetitions to your strength training program. This is also the perfect time to introduce some cross-training activities. Rather than run in the morning, it may be time to substitute swimming for running. If a pool is not available, try cycling or rowing. This also involves working out some new muscle groups that may have been neglected. This helps create more muscle balance.
Stay consistent. Be realistic with goals and expectations. Make wise choices based on what is best for your own lifestyle and current fitness level. Don’t push so hard that it becomes a chore rather than a challenge. And, it is very important to feed your body properly. At the same time you are counting calories and carbs and loading up on healthy vegetables, don’t forget to indulge every now and then. There is no need to feel deprived. You won’t ruin all the progress you’ve made if you eat a forbidden fruit from time to time.
Not matter what your ultimate goals are or what level you are at right now, these tips can be practiced by every runner. Adopting these habits can help every runner move forward and achieve a better performance. Dream big, runners! Tackle your challenges with confidence! Plan for success and enjoy the outcome of all your hard work!