The best practice is to keep a water bottle with you all day, simply sipping throughout instead of trying to chug it down later. Constant hydration will do wonders for your stamina.
You want a light mix of carbs, simple sugars, and a little bit of protein. Avoid excessive dairy, greasy or fatty foods, and empty sugars found in candies and sweets.
For races or big events, warm up in warm clothing, removing it once you have a light sweat going. This literally helps your muscles get warm, which makes them more pliable.
Many runners like to jog for 5-10 minutes, then stop and stretch, allowing them to jump right into their normal running speed right as they start the clock.
Lunges Weightless squats High knees and butt kickers Skipping. Side Shuffling Running backwards[7] X Research source
Music can be an effective way to keep pace. As you run, take note of songs that fit your gait comfortably, then make up a playlist when you get home full of similar songs.
To stay on the balls of your feet, land with your knee slightly bent, not locked. Don’t try and bounce up – this just wastes energy needed to go forward. Push back with your landing foot, not down. The last thing you want to do is land, stand you body up, then push off. Landing just behind the balls of your feet and pushing back to the toe smoothly will help avoid this. [10] X Research source
Eight in ten runners have too big a stride, meaning their stride rate is too low. Try leaning forward slightly as you run to naturally shorten your stride. Build up to a better stride, aiming to add 2-3 strides per minute each time you run. Note that there will be some variability in body types – smaller runners tend to have slightly higher stride counts. [11] X Research source
Don’t neglect your abs and core while training. While not directly used or felt, they are key to running smoothly and efficiently during long distances. [12] X Research source
If you bring a water bottle, focus on taking lots of small sips instead of a few big gulps. This helps to avoid cramps and stay hydrated.
Keep your head up and chest out especially when tired – it helps you suck in more vital oxygen. Keep your breathing regular and patterned – try to match it up with your stride if you’re struggling.
Sports beans and gels designed for running. Half of a power or energy bar Banana Half of a peanut butter sandwich
While setting plans and goals is smart, remember to be a little flexible. If you feel great, add another mile or so. If you’re really struggling, try to get home and add more difficulty to the next run. Being in a little pain is different than being sick or woozy. Know that, to truly get stronger, you need to learn to push yourself through some of the struggling sections. [13] X Research source
Box jumps, both single leg and double. Shuttle runs Squat leaps – perform a squat without weight, then explode up and to one side. Power skip – see how high you can get on each leap[15] X Research source
Box jumps, both single leg and double. Shuttle runs Squat leaps – perform a squat without weight, then explode up and to one side. Power skip – see how high you can get on each leap[15] X Research source
Intervals: Warm up for 5-10 minutes, then sprint for 30 seconds. Jog for a minute to relax, then sprint another 5-6 times. As you get better, cut the jogging portion to as close to 30 seconds as you can. Cool down for 5-10 minutes at the end. Ladders: Warm up for 5-10 minutes, then sprint a lap at roughly 90% top speed. Jog a lap to recover. Then sprint 2 straight laps. Jog a lap to recover. Keep escalating until you can no longer push yourself, then cool down for 5-10 minutes. [16] X Research source
Keep your proteins lean – fish, chicken, beans, whole wheat pasta, etc. Make fruits and vegetables a large part of every meal. Snack healthily – using fruits, low-fat options like pretzels, and yogurts and granola instead of “treats. " Drink water all day long – it will always help your body run more efficiently. [17] X Research source
Sit-ups Crunches Side crunches Planks Side planks Bridges[18] X Research source
If you feel strong, pick up your pace for the last five minutes, giving yourself a good challenge to end the run on. There is a difference between running through pain and running through a temporary struggle. If you feel sharp pain, wooziness, or sick, you should stop and get water.
