• Stretch before and after runs

According to an article titled, “Should I stretch before or after running,” before your run, your time is better spent warming up with dynamic stretching for 10 to 15 minutes. These exercises improve range of motion and help loosen up your muscles before your run. Stretching before a workout also decreases your risk of becoming injured during your physical activity. 

• Find the right pair of running shoes

It might sound absurd, but a pair of running shoes can really make or break you. Good running shoes not only provide arch support, but also aid in the prevention of injuries and can improve your overall athletic performance. There is no superior type of running shoe. Running shoes are designed for different types of people with various injuries, strides and types of running. A good place to start is going to a trusted company that can help you find the perfect fit. There are multiple places you can purchase running shoes throughout Lincoln, but speciality running stores are the best place to get the right shoes for you. Many coaches recommend checking out Fleet Feet Lincoln or the Lincoln Running Company.

• Don’t forget about building your core strength

According to an article titled, “Importance of Core Strength for runners,” by Victoria Vogt, a contributor to HowStuffWorks, core strength results in many positive benefits when it comes to running. Core conditioning reduces the chances of injury, and also improves stability and balance. When running, core strength allows the pelvis, hip and lower back to work in unison. You’re probably wondering, is this information only relevant to distance runners? The answer is no. A strong core will also highly benefit all events throughout track, and allow events such as sprints, to be more explosive.

• Get plenty of sleep

“Sleep needs to be an essential part of everyone’s training program. Research shows that 8.5 to nine hours of sleep helps athletes workout harder, recover faster and perform at a higher level than athletes who do not get enough rest,” Lincoln Southeast’s head track coach, David Nebel, said. No matter if you stretch before and after runs, find the perfect pair of shoes and focus on your core, you can’t skip out on a good night’s rest if you want to be successful. The stress of being an athlete means you probably need more sleep than someone not participating in sports. As a runner myself, I’ve also learned to embrace a power nap. Naps can give you a boost in alertness and energy when it comes to workouts or competitions. 

• Stay hydrated

As an athlete, maintaining hydration is important when it comes to your health and performance. According to Runner’s World article titled, “5 Hydration mistakes you are probably making,” by Natalie Rizzo, hydration can also minimize injury and cramping, and improve your recovery. To account for fluid loss due to exercise, you must be drinking before and after a workout as well. If you go into a workout dehydrated, you’re fighting a losing battle.