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1. Hydrate Hydrate Hydrate! Water and electrolytes assist in keeping joints and muscles lubricated throughout the run.

2. Stretch and cool down at the end of a run and practice dynamic stretching at the start of a run to loosen tight muscles and get the body warm.

3. Remember rest days are equally as important as training days. For us athletes when we are feeling good it is hard to stop and rest. We want to go go go! However, resting mixed in with long miles or track days can really benefit the body by resetting and rebuilding broken-down muscle tissue.

4. Proper nutrition to match training days. Long runs require more healthy and complex nutritional choices, whereas shorter runs or recovery days do not require quite as much fuel.

5. Interval training is a great way to change up the usual workout. Muscles have memory and every once in a while a change to a routine will hype up the body to work even harder.

6. Develop a training program. Keep your calendar precise to hold you to the plan!

7. Grab a running partner, a four-legged friend, or join a run club or group. Running can be a social event and even a bonding experience. It can also be therapeutic or an opportunity to solve all the world’s problems in just a few miles.

8. Consider adding cross-training to your routine. Try a yoga or Pilates class or maybe a cycling class or something strength-based. Changing it up also keeps running from getting boring and monotonous. Keep in mind that several fitness-oriented classes are still virtual which makes it super convenient to participate.

9. Check your sole… Like the soles of your shoes! If you have been wearing the same pair of shoes for longer than six months and the bottoms are starting to look a little limp and flat, it may be time to invest in a brand new pair of kicks. Keeping the feet happy and healthy is key to a successful run.

10. Have fun!!! There can be so much joy in running outside or even indoors on a treadmill. It is important to show gratitude for the ability to move our bodies and accomplish goals.

Happy running!!

Written by P3Runner, Erica V. Strasser