Runners exert a lot of energy regularly. Running can be energizing and exciting, but it can also wear you out if you don’t take care of yourself.
Runners must take care of themselves mentally, physically, and emotionally. I have a few favorite self-care tips for runners to share with you.
I am a huge advocate of self-care. As a mental health advocate, I think self-care is critical for everyone.
If you are not tending to your needs, you will inevitably burn out and crash at some point.
It’s like they say in the Flight Emergency Instruction videos – you must put your own oxygen mask on before you can put the oxygen mask on others.
You need to take care of yourself so that you can be your best to take care of others!
Back in the day, I would de-prioritize self-care. I overworked myself and didn’t get enough rest, and it affected my overall well-being.
Over the last few years, I have improved this. I now make self-care a priority! Even as I have transitioned into being a mom, I still make time for myself.
1. Prioritize Recovery Like a Pro
Elite athletes don’t just train hard—they recover hard too. Studies show that recovery plays a crucial role in improving endurance and preventing injuries. The American College of Sports Medicine emphasizes the importance of active recovery, foam rolling, and proper rest days.
Sleep is non-negotiable. The National Sleep Foundation recommends 7-9 hours per night, but runners often need more. Deep sleep is when the body repairs micro-tears in muscles and strengthens tendons.
Foam rolling reduces soreness. Research from the Journal of Athletic Training found that foam rolling after a run can decrease delayed onset muscle soreness (DOMS) and improve range of motion.
Rest days matter. Skipping rest days leads to overtraining syndrome, which causes fatigue, mood swings, and even weakened immune function.
Recovery isn’t just about lounging on the couch. Active recovery methods like yoga, swimming, or an easy walk help maintain mobility and circulation without overloading tired muscles.
2. Fuel the Body with Smart Nutrition
Running torches calories, but refueling the right way makes a huge difference in performance and recovery.
Research from the International Society of Sports Nutrition shows that consuming a mix of carbohydrates and protein within 30-60 minutes post-run helps muscles rebuild faster.
Key Nutrition Tips for Runners
- Protein intake matters. Aim for 1.2-2.0 grams of protein per kilogram of body weight daily. Lean meats, eggs, beans, and Greek yogurt are excellent choices.
- Hydration isn’t just about water. Electrolytes like sodium, potassium, and magnesium help prevent cramping and fatigue. Coconut water, sports drinks, or electrolyte tablets work well after long runs.
- Carbs aren’t the enemy. Whole grains, fruits, and starchy vegetables fuel endurance and prevent hitting the dreaded “wall” during long runs.
Neglecting nutrition leads to sluggishness, poor recovery, and increased injury risk. The right fuel keeps legs fresh and energy levels high.
3. Listen to the Body (Before It Screams)
View this post on Instagram
Ignoring small aches often turns into full-blown injuries. Research published in the British Journal of Sports Medicine found that nearly 80% of runners experience an injury annually, and most result from overuse.
Common red flags:
When discomfort appears, scaling back mileage or incorporating cross-training can prevent a minor issue from becoming a season-ending injury. Activities like cycling and swimming maintain cardiovascular fitness without the high impact of running.
4. Strength Training for Injury Prevention
@worldthroughjx different focus. same exercises but different intensities. runners still need strength training!! more exercises here 👇🏻 @jx 🏃🏻♀️ your running bestie #runtok #running #strengthtrainingforrunners #strengthforrunners #runnerswholift #virginactivesg #WhereWellnessGetsReal #sggym #gymforrunners ♬ hot n cold – katy crave 🦋
Running strengthens the heart and lungs but doesn’t build enough muscular strength to protect joints.
A study in the Journal of Orthopedic & Sports Physical Therapy highlights that runners who incorporate strength training experience fewer injuries and improved running economy.
Key Strength Exercises for Runners
- Squats and lunges for stronger quads and glutes, reducing knee pain
- Planks and core work to stabilize the torso and prevent lower back strain
- Single-leg exercises like Bulgarian split squats for better balance and coordination
- Resistance band drills to strengthen stabilizing muscles in the hips and ankles
Two to three strength sessions per week, focusing on functional movements, help prevent common overuse injuries like shin splints and runner’s knee.
5. Mental Wellness: The Overlooked Key to Longevity
‘Runners, Wellbeing is about more than taking care of your mental health. We have a ton of resources to guide you through your time at UTSA! From TimelyCare to Wellness 360 and trainings like Green Dot, we’re here to help. 🧡💙
Get all the details: https://t.co/eh6o2c14u4… pic.twitter.com/uXgci4WUu1
— UTSA (@UTSA) February 25, 2025
Running is as much a mental challenge as a physical one. Studies from the Journal of Sport & Exercise Psychology show that runners who practice mindfulness and mental resilience experience lower stress levels and better race performances.
Ways to maintain mental well-being:
- Set realistic goals. Overtraining often comes from chasing unrealistic targets. Balancing ambition with patience prevents burnout.
- Practice mindfulness. Meditation or breathing exercises improve focus and reduce race-day anxiety.
- Celebrate small wins. Not every run has to be faster or longer. Acknowledging progress keeps motivation high.
Mental fatigue leads to physical exhaustion. Training the mind is just as valuable as training the body.
Final Thoughts
Running should be a lifelong passion, not a source of constant pain or frustration. Prioritizing recovery, fueling properly, listening to early warning signs, incorporating strength training, and maintaining mental wellness all play a role in staying strong and injury-free.
The best runners aren’t just fast—they’re smart about taking care of their bodies.
