elite runners habits

8 habits of highly effective marathoners

If you dream of competing in a marathon and winning it and you are ready to take your body to the limits to fulfil this dream then one thing that you should do is take inspiration from highly successful marathon runners. I am going to share with you a few successful habits adopted by champion marathon runners that can motivate you a great deal. 

Are you excited? Then let’s have a look..

1. Become a morning runner

Run in the morning. You don’t have to plan the day’s schedule around your run then. Moreover running in the morning will keep you fresh and active for the whole day. It will improve your productivity and energy levels and make you positive for the day.

2. Do a proper warm up before you run

Warm ups are very essential before every run. They not only increase your core body temperature and heart rate but also makes your muscles and joints flexible. Start by walking or jogging and do a 20-30 seconds of the following exercises:

  • Leg swings
  • Stretching
  • Squats
  • Lunges

After you finish these, start your run. A proper warm up will keep your muscles relaxed and prevent any calf or hamstring injury.

3. Set Goals 

It’s very important to set goals. These will help you to motivate yourselves and push you to fulfil your dream. Start with short term goals from a day to a week. Once you accomplish your weekly targets like 2 high intensity work out each week or increasing the miles for the weekend run, you can then set goals for the longer term like competing in that marathon you always wanted to participate in.

4. Your Body is your greatest Asset 

Running can take a heavy toll on your body and mind. Take care of your body. For every successful runner, recovery is very important after a run. Take your recovery seriously. It will keep you fresh for the next run and prevent any injury.

Here are a few pointers to speed up your recovery :

  • Your body is a temple. Worship it. Pay attention to the demand of your body and arrange your workout session accordingly.
  • Get an adequate amount of sleep preferably 8 hours every night. It will keep you fresh and calm.
  • Never run when you get an injury and are in pain.
  • Maintain your fitness levels. Increase the intensity of your workout gradually.
  • Get a new pair of shoes after every 400-500 miles.  

5. Eat Healthy

A proper diet is very essential. Maintain a healthy eating habit. A proper diet is about fueling your energy for the next run. Make sure to eat a lot of leafy vegetables, protein, lean meat, healthy fats and enough carbohydrate rich foods before you workout. What you eat before or after a run influences your performance.

6. Drink lot and lot of Water 

Stay hydrated throughout the day. Water will keep you stay fresh and active. Drink around 4-5 litres of water everyday or whatever your body demands. Cut down on that coffee and the cola that you love and drink water. Not only water is most vital for functioning of all body organs, it also prevents most diseases. 

7. Run with Friends 

Run with people who you enjoy the company of and feel comfortable to be with. Running with others can build a strong support system for you whom you can fall upon to take advice either for running or any other subject in your life. Moreover you can hang around with your running buddies and expand your social circle and lead a healthy life.

8. Invest in a good pair of shoes

Invest in a pair of running shoes that make you feel comfortable over long runs. Champion runners know how their feet strike the ground and they use shoes which make their strides more efficient and minimize injury. Consult with your nearest sports store consultant and He will help you find the best pair of shoes for you. 

Becoming a more effective runner requires minute attention to details from diet, mental toughness, training regimen, equipment, race strategy etc. With time you get more consistent and confident of your own abilities that can help you fulfil your dreams. All the best. Go for it !!