How to Cultivate Good Running Habits

Habits aren’t easily formed but once implemented, oddly enough, they become hard to break. Most runners would therefore agree that implementing good habits into your running routine is beneficial for upping your game. In order to formulate a worthwhile habit you might want to consider the following:

  • Consistency matters

To become a better runner both mentally and physically consistency matters in order to achieve whatever running goals you have set before you. If you find that even with all the best intentions you often fall short of sticking to the game plan, consider holding yourself accountable to someone like a coach or running mentor to help keep you on track.

  • Prioritize strength training

Strength training might seem like a totally unrelated activity for newbies to running, but most experienced runners can attest to the fact that strength training is what will set you apart from your competitors.

Aim to incorporate at least three sessions of moderate strength training a week into your exercise plan to give your muscles the advantage it needs to be able to adapt to more strenuous endurance training and it will give your muscles the ability to bounce back from injuries much quicker. Strength training also has a direct impact on your running form so if you are working towards perfecting your form, this is the way to do it.

  • Review and reflect

All runners have bad days but care should be taken not to dwell on the what-ifs. Dwelling on negative running experiences can hinder your progress. Instead, choose to concentrate on the lessons you have learned and incorporate these lessons into your next run. Keep a log of your runs as a reminder of where your weak spots are and where you excel. 

  • The more the merrier

Running in a group or with a running buddy can be a source of encouragement when you need it most. As social beings, we enjoy the company of like-minded individuals to help push ourselves beyond our limits. A running partner could be just the person to help you edge across the practice finish line in preparation for your next race. 

  • Plan ahead

Plan ahead for the remainder of the year where you can. Having a plan in place is a strategic move to ensure that you focus all your energy on the races you want to succeed at most so that you are not distracted by other running activities that may seem like a good idea at the time but can derail your training objectives completely.

So, while habits can be annoying at first sticking with them and sticking it out is a wise thing to do. Being a dedicated runner is no easy task; it requires dedication and a proportionate amount of self-discipline. Give yourself the edge you need through the implementation of good habits to give yourself the best possible advantage of succeeding no matter what your running goals may be. 

Running In The Rain Tips

Rainy weather doesn’t mean you have to train inside. In fact, nowadays, I tend to take full advantage of opportunities to run in the rain. After all, most races are not cancelled because of rain.

I have found sloshing through the wet and wild builds my mental toughness and makes me a stronger athlete. And once I begin running and warm up, I actually enjoy it! Granted dressing for the rain can be tricky but the hardest part is often just getting started. Try these tips to get you going, and enjoy a safe and comfortable run in the rain:

Choose the right gear

• Wear a hat or visor with a brim to keep the rain off your face and out of your eyes.
• If it’s warm and rainy, wear a breathable hat with plenty of venting so you don’t overheat. If it’s cold, rainy, and windy, choose a waterproof cap to keep your head warm and dry.
• In a driving rain, wear a pair of clear glasses to help protect your eyes from getting pelted. A good anti-fog lens cleaner will keep your vision clear in the moisture and humidity.
• Invest in a lightweight, waterproof jacket to stay dry on cold, rainy runs and during other rainy day activities.
• Wicking apparel is key—it pulls moisture away from your skin, which helps prevent blisters and chafing.
• Wear a pair of wicking socks to prevent blisters from developing.

Don’t overdress.

Wearing more layers will not keep you dry. Instead, dress for the temperature, as if it were a dry day.

Be visible.

Running in the rain often means drivers have poor visibility. So select outer layers that are very bright or light-colored and have reflective strips.

Prevent chafing.

Chafing can be much worse if you’re wet from the rain. So take the precaution to prevent this by spreading Vaseline on the parts of your body where you would normally chafe.

Use a garbage bag for races.

Use a trash bag as a rain poncho to effectively keep dry and protected from wind. If it stops raining, it is easy to rip it off and discard.

Watch your step.

To avoid slipping, take small steps, pay attention to your footing and try to avoid stepping in puddles as much as possible.

Change out of wet clothes as soon as possible.

You may feel warm when you first cross the finish line or finish your run, but make sure you change out of your wet clothes immediately.