How to be your best possible runner
First-time runner or aspiring marathoner, becoming the best you can be takes far more than pounding the pavement and logging miles. “It’s all about finding the healthiest version of yourself,” says Emily Fayette, a certified personal trainer, run coach, sub-3-hour marathoner, and creator of The Healthy Hustle. This means you must approach the sport holistically, examining not just your running routine, but your diet, recovery, mindset, and cross-training as well. Here, Emily shares her no-fail tips for racing to the finish line in record time, every time.
1. Never skip a warm-up
In order to run safely and efficiently, you should be warming up dynamically, says Emily. “You want to be able to tap into the muscles you’ll be using while you’re running,” she explains. (Think: core, glutes, hamstrings, calves, and even your shoulders.) So, instead of toe touches or the sit-and-reach (both of which are static), think glute bridges, bird dogs, and variations of the lunges.
Emily’s Pre-Run Warm-Ups
2. Hit the weights
“Strength training is super important for runners,” she says. While running is the foundation, strength exercises provide support for working muscles and joints. Emily suggests one day per week of strength training for beginners and two to three days for more advanced athletes. Workouts should collectively train the whole body. An example might be one upper-body focused day followed by one lower-body day. As for how much resistance to use: “Always start with lighter weights, and as you get going, you’ll progress,” she advises.
Emily’s Lower Body Strength Workout for Runners
Try this “Abs & A$$” strength workout for runners on the NEOU app.
Emily’s Upper Body Strength Workout for Runners
3. Stress a little less about form
“We were all born to run, and we all have our own form and stride,” says Emily. Form only becomes an issue when things start to hurt or bother you. And in that case, it’s usually fixable. According to Emily, all runners should start with a confident, but relaxed posture. Open up your chest with your shoulders down and back. Engage your core with your hands at your side at a 90-degree angle. Your knees should be running up and your heels kicking back. “Our bodies are moving like a machine,” she says. “Get the feeling that you’re the locomotion.”
Still experiencing pain? Check in with your physical therapist or an orthopedic specialist.
4. Maximize your diet
While it might be tempting to grab something quick and easy after a run, it could limit your potential. “Fuel is one of the most important things for runners, especially as you get into longer distances,” says Emily. You need quality sources of protein, carbohydrates, and fats to energize your workouts and optimize your recovery. “Fuel yourself with things that are going to make yourself feel good,” she says. In other words: stay away from sugar-heavy drinks and processed or packaged foods.
Emily’s post-run meal: sweet potato with nut butter of choice.
5. Always stretch it out
Just because the run is over, doesn’t mean it’s time to hit the couch. Emily says that cooling down and stretching out is essential for the recovery process so you can come back better and stronger. She recommends the pigeon stretch after every run. “I need it because it opens up my hips after all the forward motion running,” she says. After crushing your next PR, work in two to three sets of pigeon for 10 to 20 seconds on each side. Going hard on your next run? Try Emily’s “Cool Down Run” on NEOU for your next recovery.
6. Enjoy the process
For all the newbies out there: take it easy on yourself. “Go out there with very small goals, or no goals at all,” says Emily. While goal-setting is a great way to maintain accountability or gauge progress, sometimes it can be overwhelming or discouraging. “Set those goals small off the bat so they’re attainable and you can feel successful and grow from there,” she says.
