6 Ways to Keep a Runner Healthy

Taking care of the small details related to running adds up to big gains

Whoever said running was simply putting our left foot in front of our right has never seriously trained for a race. There is SO much that goes into healthy running – it can very easily be a full-time job just staying healthy! It’s no wonder there are careers built around keeping runners healthy – from acupuncture to massage therapy, cryotherapy and everything in between, there is an entire ecosystem of help to keep runners upright.

6 strategies to help runners to stay healthy — Tips to follow for healthy training

Since there is so much more to running than just the running, I’ll outline some of the important areas that we can focus on to see bigger results from the running that we do.

6 Strategies to Get or Stay Healthy

These tips are all things we can do – and they don’t take a lot of time, either – that add up and make a huge difference in our running. Not only do I do indulge in these quick actions, but I ask my runners to perform them as well.

Massage

Whether you’re going out and getting a sports massage or using a self-massaging technique, something to break up built-up scar tissue is a great use of your time. Use a foam roller before or after a workout for even 5-10 minutes breaks up knots and adhesions in your muscles. A massage stick or a lacrosse ball can also be used in place of a foam roller.

Using GaryVee to assist in making a hard choice

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(Ice) Bath

Following a hard or intense session, take an Epson Salt bath or soak in cold water to reduce inflammation. There’s no secret that an ice bath is, well, uncomfortable. In college, we did ice baths at least once a week. Not fun, but certainly tolerable. Not sure how to make this happen? I’m sure a quick google search can help.

6 tips to keep a runner healthy — 6 ways you can keep healthy and happy while training for a race

Stretch

After every run, do a quick stretch of your major muscles. Give the quads, glutes, hamstrings, IT bands and calves a quick once over for optimal flexibility and to eliminate tightness. One strategy to follow is this: active stretching prior to run; static (stretch and hold) after a run/workout.

Feet Up

Have really heavy and tired legs? Try elevating your legs for even 5 minutes to help pump the lactic acid out of legs, through your heart and eventually removed from your system. To do this, put your tailbone against a wall and let your legs relax facing the ceiling.

6 ways you can keep running happy — 6 tips to keep you running happy

Mix It Up

On a rest day from running, spend 30 minutes doing low-impact cardio to flush waste products. This might be swimming or jumping on an elliptical. It could also be great for a strength class or yoga.

6 easy strategies all runners can use to keep healthy — Easy strategies runners can use to keep healthy and happy

Rest

Not feeling like a workout? You’re probably due for a day completely off from workouts. There’s nothing wrong with allowing your body to rest and recuperate. If your heart rate is elevated when you wake up, this is a good sign you might need a day off.

Summary

To be a healthy and happy runner, we don’t need to do each of these 6 tips every single day. That would require LOTS of free time (hello professional runners)! And since very few of us are pros, the next best thing is to be varied with our recovery options. Some days will indeed require an ice bath, but certainly not every day. And we obviously can’t take a rest day every other day or we’d never get fit enough to crush our goals. The best thing to do is keep this in your back pocket and use it when you’re feeling run down or sluggish. A few minutes using one of these tips could save you a few minutes off your marathon or a week off of running because you’re in a funk.

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Gear I Love

My Favorite RUNNING gear from Amazon ⬇️
Feetures socks: https://amzn.to/36gNRjU
Tifosi Sunglasses: https://amzn.to/349OuJx
Garmin 235: https://amzn.to/2YgXJ9M
Garmin heart rate monitor: https://amzn.to/2JUun8a

Coach Marc does strides after easy runs to prime his legs

Current Running Shoes ⬇️
Brooks Levitate: https://amzn.to/2GazmUh
Brooks Revel: https://amzn.to/3ndnwcO
Nike Pegasus: https://amzn.to/36htGlX

Marc uses a massage gun to loosen up his legs

Running Recovery Gear I use daily from Amazon ⬇️
Sonic X Percussion Massage Gun: https://amzn.to/2S87qTt
Foam Roller: https://amzn.to/2MzrAly
CEP Compression socks: https://amzn.to/30gZLGY

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21 thoughts on “6 Ways to Keep a Runner Healthy”

kookyrunner May 15, 2019 — 8:31 AM

I love that massage was first on your list – I am SO overdue for one, lol