Running may seem to be a fairly simple sport. However, a lot goes into maintaining a healthy body and mind when it comes to running. It is important for runners to recognize the necessity of developing consistent running habits. 12 years of running competitively in both cross country and track has provided me with the experience and skills to best keep myself healthy while running, both physically and mentally. The running habits that I explain below can be used by both competitive runners and those who run for leisure. Not only will developing these habits make you a stronger runner, they will also support an overall healthier lifestyle.

In this article, I outline and describe various habits in detail which can be broken up into the four different categories listed below. Staying consistent with the following running habits will help you become a healthier and more successful runner.

Diet and Nutrition Habits

Nutrition is one of the most imperative steps to being a healthy runner. Over the years, I have developed three running habits to ensure I am sufficiently fueling my body as a competitive runner.

Habit 1: Including All Food Groups

The first running habit is to make sure to incorporate multiple or all food groups into each meal so that you are fueling your body with all necessary nutrients. One of my favorite things to have for breakfast is avocado and tomato on a toasted everything bagel paired with some kind of fruit, such as a clementine, banana, or berries. Another great option is an omelet with cheese, turkey, and veggies. Since vegetables and berries can be expensive and are easily perishable, I’ve found it helpful to purchase large bags of frozen berries and vegetables.

Bagel with avocado and tomato

Habit 2: Post Run Snack

The next habit I’ve developed is always having a snack soon after runs to make sure your muscles are recovering. A good rule of thumb is to eat something within the first hour after running. However, the sooner you eat, the better. I have found that if I am unable to have a more substantial snack or meal post run, a good practice is to bring a small snack with you to the gym, such as a protein bar.

Here are a few post run snack ideas:

  • Banana with peanut butter
  • Rice cake with peanut butter and berries
  • Cheese stick with a handful of almonds
  • Yogurt with granola
Rice cake with peanut butter and berries

Habit 3: Hydration

This running habit may seem obvious, but staying hydrated is extremely important and not everyone is having enough water each day. Staying hydrated helps prevent cramping, as well as injury. A study found that almost half of Americans do not drink enough water. The best practices I have found to make sure I am drinking enough water, include having a glass right before bed, one when I wake up, and carrying a refillable bottle around with me throughout the day.

Habits For Recovery After Running

Habit 1: Leg Drain

On the days that my legs are feeling a bit more sore than usual, I will do a leg drain. Leg draining helps drain the lactic acid out of your legs that has built up during a run. The easiest way to do this is by resting your legs against a wall with your feet up in the air and setting a timer on your phone for around five to ten minutes.

Habit 2: Easy Runs

This habit pertains more to competitive runners, as we tend to always want to push paces and run harder, but this running habit is important for everyone. When you are running workouts and doing sprints some days, it is imperative to have days where you are doing only an “easy run.” An easy run is a jog where you would be able to hold a conversation with someone else. Easy runs are necessary for proper recovery after harder workouts or runs.

Habit 3: Cross Training

Similar to easy runs, cross training can also be really helpful. Someone who is consistently running paying attention to their body while running and making note of any pain. Wellness program manager Michelle Wilson explains why it is so important to always listen to your body. If something is bugging you, taking a few days off running can help your body heal. Biking and swimming are both great options for cross training.

Mindfulness and Meditation Habits

Habit 1: Daily Meditation

One of my favorite running habits that has helped me tremendously with race anxiety and overall satisfaction with running is meditations. These meditations only need to be around five to ten minutes and there are plenty of guided meditations available on YouTube that are free to listen to. Below are a few types of meditations I like to practice:

  • Focus Meditation
  • Meditation for Anxiety
  • Gratitude Meditation
  • Meditation for Runners

Focus meditation can help you stay present during runs and workouts and keep you focused during running races. Meditation for anxiety can help with race anxiety, as well as help manage anxiety that comes with everyday life. Lastly, and probably my favorite, is meditation for gratitude. This kind of meditating reminds me to be grateful for what I have, especially on days where things may feel like they aren’t going your way. It reminds you to be grateful for friends, family, or even grateful to have a healthy body that allows you to run. Routinely reminding yourself of things you are grateful for will boost your mood and help you maintain a more a positive outlook on life.

Habit 2: Running Log

A great way to track your progress and hold yourself accountable for running is through a running log. Not only can you track your speed and distances, a running log can track how you felt during runs. I like to include how I felt and other supplementary exercises I may have done that day, alongside the actual run. Strava and Running2win are two sites where you can log your runs and add notes. Both sites are also downloadable as apps.

Habits for Prevention of Running Injury

Women stretching

Habit 1: Dynamic Warmup

The best habit to develop to prepare yourself for a run is consistent dynamic warmup before runs. A dynamic warmup includes a variety of dynamic stretches and movements that get your legs ready to run, such as lunges, leg swings, and skips. Starting right into a run without warming up your legs can lead to injury.

Habit 2: Leg and Core Strengthening

Strengthening of your core and legs is critical to preventing injury. A good practice is to incorporate routine strengthening workouts along with running. I aim to do both core and leg workouts two to three times per week.

Habit 3: Consistent Stretching

Developing and maintaining flexibility is an extremely powerful tool for prevention of injury, as well. Static stretches of the legs should only be done after running.

Habit 4: Foam and Stick Rolling

Rolling out your leg muscles is very important for injury prevention. Oftentimes, legs will knot and tighten up while running. Rolling out muscles like the calves, quads, and hamstrings after runs helps to keep the muscles loose. Rolling out tight muscles before runs can also be beneficial and help loosen up the legs before a run, similar to dynamic warm ups. These foam and stick rollers can be found for a good price on Amazon.