10 Tips for a Better Run

When my daughter and I first started running we figured it out mostly on our own. Then, after a few really hard runs, shin splints, hitting the wall, etc...we started searching for help. We spent hours asking friends and family, watching Youtube videos and reading articles with tips and tricks for becomming a better runner. We also wanted to know how to make it more comfortable and enjoyable. After a lot of reading, 5 races and even more trial and error, here are a few lessons we've learned. 

 1. Get rest. Try to sleep well the night before. A tired run is a miserable run. You can take a warm bath, take 200 mg of magnesium or listen to music. If you are planning for a race, be sure to rest up 2 nights before. The night before the race you may be excited and not able to sleep. 

2. Hydrate starting 3 days before a long run. This is a hard one. Use hydration drinks with electrolytes. Eat a pickle. Drink extra water (10 to 20 ounces extra) and go down on caffiene. DO NOT drink a lot of water right before you start the run. Some sources say you may not even need water at all during the race, if it's a 5k. Hydrate afterwards for sure. If it's a 10k or longer, you probably want to take advantage of the water stops. I always use the last water stop, after about 5 miles, to just pour water over my head to cool off. 

3. Eat oatmeal. Old fashioned is best, but oatmeal bars or anything whole grain (a full serving) is ideal. This is because the fiber in the whole grains creates a slow release of the sugars and therefore sustains energy through the next 3-4 hours. Eat the oatmeal at least 2 hours before start time. Three hours would be even better. The idea is for it to be in your system but done with your stomach. 

4. Stay cool. If you can run earlier in the day this is critical. I know in Houston, by May, once the sun is at the 9 or 10am position your run may turn into a sauna experience that you weren't bargaining for. So, a 6, 7 or 8am start time is ideal. Obviously in the winter months this is not so much an issue. When running in the warmer weather it's good to plan to keep water with you, and/or maybe a cooling towel around your neck. 

5. Warm up/stretch first. If you muscles are already warm, then stretch. Stretch while the coffee is brewing. Walk around the block before starting to run. Even so, your first mile is all about warming up and getting lose. These days, if I'm trying to run fast (break a PR), then I'll need to run 2 miles for a warm up, and then the next few miles are much faster. 

6. Mind your stride. Proper stride (neutral or toes versus heal striking) is critical to prevent ankle, heal or shin damage. For me, it also keeps my hips from tightening up. Some say keeping your stride tight/smaller can help you go faster. Look up videos on YouTube if you don't know what I'm talking about. Search for "proper runners stride" or something like that. Super helpful. 

7. Run with music. I LOVE to run with music. On the last mile when Queen comes on with "Don't Stop me Now", I feel like it's my reminder that I can keep going! Music can also help you keep a nice pace. Bad Moon Rising sets me up for a quicker pace. Some songs may slow you down a bit, but there's a time and a place for that. 

8. Mind your pace- don't over do it. The first time we ran a full mile without stopping was such an amazing run! We did it by slowing down our pace to a jog. We had been trying to go speed racer for a full mile and our bodies just weren't ready for that yet. By slowing down our pace we could go farther and get a more enjoyable workout. A 12 minute pace can be much more enjoyable than running a 9 or 10 minute mile that exhausts you. Then, later you can speed it up. 

9. Fuel a long run with more calories. If you are are planning to go 4 miles or more, it may be really helpful to bring fuel with you. Runners choose all types of products. We use gel pack with about 100 calories, amino acids, sodium and about 20mg caffiene. We have it in our pockets for miles 5 and 6. (we currently max out at 10 miles). You can also use fruit snack, Honey Stinger waffles or a packet of honey. We didn't love the idea of eating sugar during a run, but this was one of the most helpful things we did to help us increase training to the 5th and 6th mile (which was not easy!). 

10. Recover well by taking a rest day or two. Take a day off after your long run day. Use ice on sore spots. Eat extra fruit and veggies to reduce inflammation. Drink a protein shake to help muscles rebuild stronger. Eating fish can also help reduce pain and inflammation. Be careful with wheat gluten, dairy and refined sugar intake as these foods can cause pain to intensify. 

Oh, and I also always use lip gloss or a lip conditioning product before a run. My mouth will get dry and I worry about cracked lips. And good shoes are critical for a good run. If your shoes are 6 months old or more, then you may need new ones!

There's all your tips. I hope it helps!!