Pre-Run Practices: Get Your Body Ready
1. Activate Your Muscles
An effective warm-up routine consists of simple stretches that will wake up your muscles. The main reasoning for stretching before you run is to prevent injuries. These exercises should be energetic and quick to get the blood pumping. Having a dynamic library of pre-run stretches will improve your mobility and prepare your body for running. Here are some of my favorite pre-run stretches:
- Cherry Pickers
- High knees
- High jumps
- Leg swings
- Arm swings
- Butt Kicks
- Side lunges
2. Hydrate and Fuel
Every runner I have ever met has a different routine for hydration and fueling, and that is okay because everybody is unique! However, it is a mutual consensus that nutrition and hydration are key factors in overall performance. Staying hydrated helps keep the body running properly. Fueling is important to have the energy to complete the run. When these two factors are synchronized, you can do amazing things. Below is my hydration and fueling pre-run routine:
Short runs (4 miles or less): Prioritize drinking 8-16oz of water in the hour before the run. Also, eat a small light snack like a banana.
Long runs (5+ miles): Prioritize drinking water throughout the day leading up to the run. Also, eat a more sustainable snack like a Honey Stinger waffle or granola bar.
3. Get in the Zone
Mindset preparation matters as well! A prepared and determined mindset will keep you confident, motivated, and out the door. Again, this section is completely customizable to your needs but here is some inspiration from my routine:
- Choose an outfit (one that makes you feel confident, I like bright colors)
- Create a goal for the run (intensity, distance, time)
- Grab a friend (for accountability and fun)
- Listen to upbeat music (to set the tone for the run)
- Do breathing exercises (to calm the nerves)
Post-Run Practices: Recover Like a Pro
1. Slow Down and Dress Warm
It is important to not end a running workout abruptly. Instead, engaging in a cool-down workout like walking to gradually reduce your pace is important for muscle recovery. Additionally, in cold weather conditions you should not let your muscles get cold too fast. I was guilty of this during my cross-country seasons and would regularly feel muscle tightness and cramping. So, be sure to bring extra layers and thank yourself later!
2. Stretch It Out (Yes, Again)
Unlike the previous stretches that are meant to be explosive, these movements are supposed to be slow. The main purpose is to prevent soreness and make recovery quicker. Furthermore, to get the full benefits of post-run stretching hold each exercise for 30 seconds. Here are some of my favorite post-run stretches:
- Standing wall calf stretches
- Sitting hamstring stretches
- Standing one-leg quad stretches
- Foam roller stretches
- Regular lunges
3. Rehydrate, Refuel, and Listen
Recovery is what allows us to maintain our abilities every day. It is fundamental to emphasize healthy habits to help the body in prime shape for the next run. After a run I like to drink an electrolyte drink to replenish all the fluids I have lost. Additionally, I like to either eat a well-balanced meal or if it is a weird time of day eat a filling snack. Some of my signature snacks are yogurt (with granola and fruit), and strawberry-banana smoothies! All these nutrients work to repair and rebuild muscle strength after a run. Finally, it is key to listen to YOUR body to determine next steps. Overtrained? Try some lighter training initially, take a rest day, and get lots of sleep.
Overall, having strong routines can make the whole running experience better. If you implement these habits now, soon they will become a second nature!
What is your pre-run and post-run routine?
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