So you want to improve your running?

Maybe you’re a seasoned runner looking to improve your 5k time? Or a newbie to the running world? Either way, this how to guide will provide you the tools to be successful with your running goals.

First things first, you’ll need to:

1. Create a SMART goal
2. Establish healthy eating habits
3. A well rounded workout routine

So what’s a SMART goal?

“SMART” stands for…

This is a poorly written goal, “I will run faster in 2023.” It doesn’t contain any components of SMART goal writing. The problem with this, is that you don’t have a great foundation to work towards. This goal can be met, but the results aren’t what you had in mind. Compare this goal to….

“In 6 months, I will be able to consistently run 1 mile in under 10 minutes on a variety of terrains.” It is very clear what this person wants to get out of running! No matter where they are, they can run a 10-minute (or less) mile! Creating a workout regime will be much more specific and goal oriented.

What does eating have to do with running?

Your body needs fuel to burn energy! Running will require ATP, which our bodies can create with foods. You’ll want to provide energy before, possibly during, and definitely after you run!

While we’ll discuss having an overall healthy diet in a later post, we’ll discuss your food intakes surrounding running. Some people run first thing in the morning, on an empty stomach. Maybe not the worst thing in the world, but you should certainly have something light such as:

• Nuts
• Banana
• Toast
• Boiled egg
• Granola bar

All of these are great options and light on stomach, providing that extra boost of energy in the morning. 

Well what if I already had a meal, then decide to run?

Maybe just wait 60-90 minutes before your run, it’ll depend on what you ate and the type of running you’re doing. If you ate something heavier – like a steak, you may need to extend that time up to 120 minutes. Ideally, you want SOMETHING in your stomach, just not too heavy. 

What about during the run?

Well, it depends. For a short run or low intensity workout, your body will likely have enough energy. Even if you use all of your available energy, your body will tap into its “reserve.”

If you are performing longer activities, over 60-ish minutes that is moderate to high intensity – such as sprints, hills, etc., then you’ll want to snack during the workout too. This will keep your energy up during the workout. I personally like to sip on a protein shake throughout high level activities like this. However, you can also snack on fruit, veggies, nuts, etc.

What do you eat after the run?

It’s a good idea to eat right after a run to replenish the energy that was lost during the workout. If your sugar is too low, you may feel nauseous or lightheaded, a quick snack will curb this issue. I usually finish my protein shake right after a run, but you can opt for a meal too! You have an optimal window of about an hour to get your meal in. Think things that are higher in carbs and proteins!

How much water do I need a drink?

What a loaded question. Like many other answers….it depends. Low intensity vs high intensity; large muscle groups vs small; running in 105 degree weather vs 30 degrees. Overall, just stay hydrated. You shouldn’t feel parched while you’re running, if you do – a quick sip of water should be sufficient for the moment. You may need to drink a few ounces between sprints or may sip on it throughout your 10k run.

It’s equally important to be hydrated before and after your run too. Your overall hydration status can make a huge impact on your muscle performance. After all, our bodies are made of 70% water!

A good rule of thumb is to look at the color and frequency of your urine.

What workouts do you do for running?

Aside from the running workouts itself, it’s important to get your muscles primed and your heart rate elevated! You don’t have to do a whole lot, but some dynamic mobility activities such as: 

• High knees
• Butt kicks
• Walking straight leg raise
• Walking lunges
• Toe/heel walking

After workouts, we can do some additional static stretching. These are more of your “sit and hold” type of stretches. You can target some of the same muscle groups as your dynamic warm up, and add in any particular muscles that feel tight.

Aside from flexibility, core strength and endurance plays a huge role in running. As you drive one leg in front of the other and swing your opposite arm forward, your core is what keeps you upright. Some activities that can improve your core strength include:

• Planks
• Bird dogs
• Bridges
• Mountain climbers
• Hollow holds

Likewise, increasing your muscle power will also improve your running efficiency as you will be able to push off and swing through with greater force – thus propelling your body further. A well rounded workout regime targeting the major muscle groups to include:

• Push ups
• Squats
• Lunges
• Overhead press
• Supermans

There you have it! A fool proof way to enhance your running without changing your running routine. Start by having a SMART goal, healthy eating habits around your running, and incorporating mobility and strength training. However, if you aren’t seeing any progress may it’s time to revamp your running routine. Check out our how to meet your running goals.

As always, you should consult your physician prior to making changes to your workout and dietary routine.