7 Habits of Highly Effective Runners

If you want to be a better runner then it makes sense that you should focus on running more, but there is more to being successful than just running. Highly effective (aka fast and injury-free) runners don't just run, they follow these seven habits.

1. Run Consistently

The most successful runners run consistently, week after week, year after year. In order to improve you have to lace up those shoes on a regular basis. Work to build up fitness slowly over time and get in the habit of hitting the pavement on a regular basis. This doesn't mean you need to go from zero to 30 miles per week (that's a recipe for injury). Work towards a consistent running schedule over the long term.

2. Eat well

Athletes fuel properly for performance by consuming a variety of nutrient-dense whole foods. Aim for a mix of healthy carbohydrates, fats and protein in your diet.

Eating too little for your activity level can affect performance in a negative way, just as over consuming can leave you feeling bloated and sluggish. Finding the balance of healthy foods you enjoy in proper portions is the key to success. I wrote more about nutrition for athletes in this post.

3. Recover Well

Great runners recover well. For proper recovery from those workouts aim for 7-9 hours of sleep each night. Don't underestimate the importance of sleep as it relates to running success. Most of our body's recovery processes happens during sleep. If you are not improving over time despite your best efforts, sleep (or lack thereof) may be to blame.

We always seem to be looking for the magic bullet to achieve our goals, new supplements, intense workout routines, macro manipulation and meal timing. While these things can be helpful as we work to meet our goals, we shouldn't be attempting advanced strategies until the basics are covered. Sleep is an important basic. Are you getting 7-9 hours of quality sleep?

Speaking of recovery, rest days are an important part of any successful runner's training cycle. For best results allow at least 48 hours in between intense workouts. Adaptations (getting faster and stronger) happen during rest, not during the workout, so be sure you give your body the time it needs to recover and rebuild. Alternate between high intensity workouts with low intensity workouts and rest days.

An example week might look like this:
Monday: High intensity interval workout
Tuesday: Rest day (or active recovery, like walking or gentle Yoga)
Wednesday: Low intensity workout
Thursday: High intensity or low intensity workout
Friday: Low intensity workout or rest day
Saturday: Long run
Sunday: Rest day

Try to avoid back-to-back intense or long workouts in order to properly recover. It's not about hammering yourself into the ground for results. Your body will thank you and you will reap the benefits in your performance.

4. Log Workouts

Great runners track their workouts and progress in training logs. In order to reach your goals, it is helpful to know where you are and where you came from. When you keep track of weekly mileage, average pace, as well as heart-rate and intensity you can make outcome-based decisions on what comes next in your training.

Maybe you'll notice that you always feel drained with heavy legs on early morning runs, but feel fast and efficient in the afternoon. Tracking may reveal that too many speed work sessions in one week leaves you feeling drained and overworked. Maybe you find that adding an extra tempo run in a week improves your half marathon pace. It's hard to know what is working or not working until you track and monitor it. 

I noticed that if I ran more than two days in a row, I would experience some hip pain. I backed off running on that third day for rest and the hip pain went away. The journal helped me see that pattern and I adjusted my training plan to fit my needs. 

When you document your runs you can follow the trends and make adjustments as needed. Keeping track of your runs, how you feel and your recovery can help you make decisions that will set you up for success in the future. 

5. Strength Train

In order to be a great runner, it pays to take some time for strength training. Runners can develop muscle imbalances and overuse injuries. Performing full body workouts while focusing on strong hips, hamstrings and core with a supplemental strength training program can help you become a faster, stronger and less injury prone runner. This blog is devoted to strength training for runners, so click around for a lot of strength training workout ideas. 

6. Stretch and Foam Roll

Most of us mere mortals have both overactive and underactive muscles. This means that some muscles are working too hard and are tight, shortened/overactive, while other muscles are underactive and not pulling their weight (so to speak), so they need to be strengthened. 

Stretching and foam rolling can help with those overactive, tight muscles. Runners can improve overall flexibility and work to correct muscle imbalances by foam rolling before runs and stretching after every run. I wrote a post about foam rolling that may be helpful. 

7. Build Mental Toughness

Mental toughness is learning the difference between physical pain and mental pain. Never attempt to push through physical pain in the muscles or joints during runs. Physical pain is the body's way of notifying you that something is wrong. However, often the pain we feel is mental anguish. When we work to keep going when our minds tell us to quit or we push through another tough mile, lap or rep, it builds the mental toughness that is necessary to be a highly effective runner. We almost always can do more than we think we can. Test that theory to watch your results skyrocket. 

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Coach Lea

Fit To Run: Month 2 Strength for Runners Workout

Welcome to the latest edition of Workout Wednesday! Each week I've been unveiling a new component of my strength for runners program. So far I've released the first month of strength workouts and an interval cardio workout as well as a treadmill hill workout as part of month two. 

In the first month we did a time-based protocol. The idea is to keep moving and get your strength work done quickly and efficiently. This month we will start to incorporate weights and will count reps in a circuit fashion. 

These are intended to be quick workouts that you can tack on to the end of your easy run days (less than 30 minute runs at an easy pace). I would recommend this workout twice a week.

This post contains affiliate links. That means if you click on a link in this post and make a purchase that I make a small percentage of the sale at no additional cost to you. No one is getting rich here, it just helps with the running (pun intended) of this blog. 

FIT TO RUN: MONTH 2 STRENGTH WORKOUT (A)

EQUIPMENT:

8lb dumbbell
Gym Mat

INSTRUCTIONS:

Perform the assigned reps of each exercise then move to the next exercise without rest. When you have completed all the exercises, rest for one minute (or as long as you need) and then repeat the circuit one or two more times. 

PLANK ROW TO SIDE PLANK

Start in straight arm plank position with your wrists directly under your shoulders and your legs a little wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike (get that butt out of the air) or sag down.

With your core tight and your glutes engaged lift your right elbow to row as you bend your elbow up toward the ceiling, keeping your arms close to your sides.

Twist to the right to move into a side plank position keeping your right leg in front of your left for stability. Reach your arm to the ceiling and hold for 3-5 seconds before returning to plank position. Repeat on other side.

SINGLE LEG LIFT & CHOP

Stand on your right leg and grip the weight on each end with two hands. Reach your arms straight up over your right shoulder and slightly twist your torso to the right. With straight arms, bring the weight across your body and down towards the outside of your left knee by rotating your torso and shoulders. Repeat on other side. 

MOUNTAIN CLIMBER

Start in a straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Quickly bring your right leg in to touch your elbow, then back to plank position. Repeat on other side. Right then left equals one rep. Move as quickly as possible while maintaining strict form. 

SINGLE LEG DEAD LIFT

Standing on one leg, keep your knee slightly bent and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Grip the weight on each side with two hands and lower until your back is parallel to the floor. With your back straight return to the upright position. Repeat on other side

BRIDGE WITH WEIGHTED PULL OVER

Lie on your back with your knees bent and your feet flat on the floor. Keeping your elbows in a slightly bent position, draw the weight backward until it touches the floor.

Reach your arms over your head towards the ceiling while raising your hips off the floor so that your body forms a straight line from your shoulders to your knees. Pause at the top then slowly lower your hips and arms back to the floor.

Stay tuned for the next strength workout in this series.

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52 Healthy Habits: How to Set Your Day Up For Success

Welcome to another edition of 52 healthy habits when each week we tackle a new healthy habit. This week we are talking about preparing for a healthy day. With a little planning and preparation we can set ourselves up for success. So when your boss asks you to stay late, your child remembers at 7pm he needs 36 cupcakes for school the next day or your dog's stomach disagrees with his new food (gross), you'll have the tools to manage stress and make good decisions, despite the things going on in your life. Because let's face it, life is always crazy. If we plan for success only on days where everything goes smoothly, we wouldn't stand a chance. 

That's where healthy habits come in. The beauty of habits is that once they are practiced and developed they become automatic. They are the behaviors that we lean on when we have more important things to worry about. You're probably never too busy to make your morning coffee, brush your teeth or take a shower (you somehow always manage to find time). Your habits (good or bad) are how you live your life on autopilot. Taking the time time to develop healthy habits will serve you when life gets in the way of your best intentions. 

IT ALL STARTS THE NIGHT BEFORE

MEAL PREP

Meal prep doesn't necessarily mean 21 tupperware containers with each meal for the week perfectly portioned, carefully measured and weighed. Meal prep isn't an all-or-nothing scenario. Anything you can do to set yourself up for success by preparing in advance counts as meal prep.

It can mean taking the time in the evening to chop vegetables for a salad or snack the next day.
It can mean packing your healthy lunch a day in advance. 
It can mean deciding on what meals you will make during the week, buying the ingredients and having them prepped and ready to go for meal time.
It can mean doubling a dinner recipe so you have leftovers for lunch the next day. 
It can mean cooking three pounds of boneless skinless chicken breast on Sunday afternoon.
It can mean hiring a meal prep service. It's about what works for your lifestyle.

I like to spend some time on Sunday cooking meals in the crockpot, meats in the oven or on the grill so that I have cooked protein ready to go at any time. (ok, truth: hubby does the cooking part.) He cooks a few pounds at a time and freezes what we won't use in the next several days. It is a lifesaver for quick healthy lunches and dinners. 

Try these mason jar salads to prep salads for the week.

Anything you do in advance to prepare and plan for healthy meals and snacks is meal prep. You don't have to start big. Chop veggies, wash fruit, bag up raw nuts for a snack on the go. Every little thing you do in advance will help you make better decisions when you're stressed, scattered or in a hurry.

SLEEP

If you are running on five hours of sleep it makes it harder to make good decisions. I know it may seem like you get more done when you stay up late and get up early, but most of our body's recovery processes happen during sleep. Your body has work to do while you sleep. Poor sleep can disrupt appetite regulation and cause you to feel hungrier during the day. Aim for 7-9 hours of sleep every night. Create and follow a bedtime ritual to set yourself up for success. I know it is easier said than done. If you are getting less than seven hours a night, start by going to bed just 15 minutes earlier. Every little bit will help. You'll make better decisions when fully rested and restored. 

MORNING RITUAL

DRINK WATER

Drink a cup or two of water before you gulp down your coffee in the morning. It helps rehydrate your body, it supports feeling alert and may help with appetite control. 

15 MINUTES OF MOVEMENT

Schedule some movement in the morning: a 15 minute walk, 15 minutes of body weight exercises or a 15 minute Yoga or stretching sequence. You don't need to run a 10K or join the local CrossFit box for their 5am WOD. Just start with some light movement to energize you for the day. If you end up not having time for your regularly scheduled/structured workout, at least you got in 15 minutes of movement. It will give you a boost of endorphins and the feeling of accomplishment all before you make it out the front door. If you don't have time for 15 minutes, do 10, or 5 minutes. Whatever you can fit into your lifestyle is a great place to start. 

PLAN AND EAT A HEALTHY BREAKFAST

Eat a healthy breakfast with protein, carbs and fat and you'll know that whatever life throws you that day, you'll at least have had one healthy meal at home. I like to eat two eggs, cottage cheese with berries and a piece of fruit. It can all be cooked/consumed in under 10 minutes. Don't have 10 minutes for breakfast? Try prepping hard-boiled eggs for the week or throw together a healthy protein shake for the road. Healthy can be quick and convenient too.

THE DAY

SET EXPECTATIONS

No day will ever be perfect. The best we can do is aim for better choices, not perfect. Healthy living isn't about perfection, it's about making the best choice of what's reasonably available to us. That means if you packed your lunch for work but there turns out to be a mandatory lunch meeting that's catered by a chain restaurant sandwich shop, just make the best choice possible. You don't have to be perfect. What's reasonable? Even with a less-than healthy meal in front of you, you can still pay attention to portions, try to fill up on protein and stop eating when full. If lunch didn't go exactly as planned, you always have dinner to make better choices. I don't get too caught up in the meal to meal decisions. One meal will not make or break your health or progress. I try to make the best choice I can with what's available to me and I move on. Don't obsess.

MORE MOVEMENT

I know. It doesn't seem like it would matter much, but a lot of little movement throughout the day adds up. You body doesn't know the difference between incidental exercise and intentional exercise. Park in the farthest spot away from the front door at work or school. Do the same at the grocery store (and return your cart back to the store, not the closest stall). Take the stairs. Use the restroom on another floor. Pace while you're on the phone. Take a short brisk walk after you've finished lunch. Walk to talk to your co-workers rather than emailing them. Go the long way. It all adds up. If you have time for a regular exercise session during the day, then great. Find an exercise that you enjoy and aim for at least 30 minutes of moderate exercise most days a week.

THE EVENING

DINNER

If you planned your meal ahead of time, you're more likely to make a healthy choice. Try to eat dinner at a consistent time at an actual table (no, the coffee table doesn't count). Eat most meals at home. If you can put away electronic devices, turn off TVs and actually talk to your family/housemates during dinner, that is the best case scenario. (I'll admit this is a hard one in our house.)

Eat slowly. Chew your food slowly. Pay attention to fullness cues and stop eating when you've had enough. Even with slow eating, we can usually eat a dinner in our house in about 15 minutes. Hubby is the cook, he has mastered the quick and healthy dinner. Most dinners take 15-20 minutes to prepare, are delicious and healthy. He calls himself Chef Boy Russ G. Maybe he needs a guest segment on the blog to show us some of his favorite recipes. What do you think? 

THE WIND DOWN

Turn off electronic devices 60 minutes before bed. Relax with a book or magazine, or talk to your family/housemates about their day. Take a bath, call a friend, journal your thoughts. Take a little bit of time away from electronics for some self care at the end of the day and you'll likely fall asleep faster and more soundly. If you don't have 30 minutes before bed for self care, take five. Start somewhere. 

If it all seems like common sense, it is. The problem is the common sense doesn't seem so common anymore. The messages from the fitness industry tell you that you have do more, be perfect, eat organic, eat clean, lift heavier, run farther, work harder...when the truth from my point of view is that we just need to develop healthier habits, cultivate environments that enable us to make better choices, spend time with people who encourage and empower us, move a little more doing the things we enjoy and love ourselves a lot more. 

You don't have to do everything at once. Tackle one thing at a time and work on it for a few weeks. Grow a little each week. Get better each month. Become a little healthier each year. A healthy lifestyle is not a 21 day challenge or a 12 week solution, it's a journey for the rest of your life, you might as well enjoy it. 

Have questions? I'd love to help. 

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Coach Lea