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And any runner knows that these aches and pains can seriously mess with your running bliss.
Jacob Lund/Stocksy
There’s no substitute for actually putting in the miles, of course.
To be a better runner, you have to run.
Strong muscleskeep you balanced, stabilized, and efficient so your body can better handle pounding and repetitive motion.
Whats more, it might even help you run faster.
Ameta-analysisof 26 studies published in the journalSports Medicinefound strength training improved runners aerobic fitness and endurance performance.
You dont have to spend hours on it, she tells SELF.
Her go-to moves includecat and cow breathing,clamshells, andglute bridges.
News flash: You dont actually get stronger or fitter during a run.
Duringsleep, your levels of human growth hormone rise, Sapper and Reichmann say.
Its impossible to say if sleep itself was what helped her improve, but it certainly didnt hurt.
Go slow, avoiding joints and bones, LaLonde says.
Take note of spots that repeatedly cause tightness and pain.
To be a better runner, your imagination really can make a difference.
Once youve seen yourself do it, youll be more likely to carry through.
Similar techniques can power you through tough moments in races, she notes.
Then imagine yourself calmly and confidently handling them.
Allow only the hand on your stomach to rise.
How does this translate to running, exactly?
When your mind and body are relaxed, each stride seems easier, Jackson Cheadle says.
Proper recovery nutrition mitigates the effects of catabolic hormonestriggers of muscle breakdowncoursing through your veins post-workout.
Inflammationthe bodys natural response to injury or other stresses, including exerciseis good for runners in small doses.
The cascade of inflammatory chemicals and processes is what allows your body to respond positively to training.
Aim for a source of healthy fat at every meal and at least one snack, Davis says.
These easy adds can have a huge impact.
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