Most of us learn the art of keeping fit by going for a morning run. But if you seriously start becoming addicted to running, and you find yourself running to work, or fitting in a jog whenever your spare time allows you the luxury. But one of the biggest mistakes we all make is actually looking after ourselves. Self-care as a runner is important. So what are the things that we should all do to look after ourselves, especially when we get addicted to the feel of the ground beneath our feet?
Look After Your Feet
It’s obvious, but as a runner, your feet take a pounding every single day. From the rough skin to the calluses, and even the throbbing that occurs after a particularly good run, you need to learn to look after your feet. It’s important to have good quality running shoes, but also recognize your form. If you find that you start to run improperly, this is going to impact you. And you should always be prepared for any injuries, especially if you are running in woodlands or rural areas. If you plan on going for a very long run out in the sticks, have a little supply with wound care supplies, band-aids, and antiseptic spray to reduce any chance of infection.
Foam Rolling and Sports Massaging
It’s not a luxury we can all afford, but if you can get a sports massage, it’s going to reduce muscle soreness. A great masseuse can dig into those tight spots that you will be able to get by yourself, but if you are not able to get a sports massage, a foam roller is an amazing way to massage those tender hamstrings and calves. Massaging yourself regularly helps you target problem areas, and can get you beyond sticking points. If you find you are struggling around mile number 5 because your glutes give in, this is where a good foam rolling technique can help.
Do Not Skip Recovery
Everybody thinks that they are invincible when they start a new running routine. That “runner’s high” is a very dangerous thing because we think we can push through anything. But it’s important to listen to your body. If you have been up late the night before, a 5 a.m. 5-mile run won’t be a good idea. If you want to optimize your performance, you need to have good quality sleep, making sure that you reduce late-night sugary snacks. Of course, protein is important, but you must remember that recovery is what happens when you are asleep. Exercises like running is a catabolic practice, which means that it breaks down muscle tissue. When your body is in an anabolic state, this is how it recovers. Make sure you get 8 hours of good quality sleep and make sure that you optimize your bedroom for the best quality sleep. If you aren’t recovering properly, you could hit a plateau, or even go backward.
It is so important to look after your body when you are running, and if you follow these three rules, you should cover all bases ready for a long and prosperous running career.