Running Care 101: Caring for Your Runner’s Body

Is there such a thing as an ideal runner’s body? You may have heard that short and light physiques make for the best distance runners, while the tall ones are the ideal sprinters. While it’s true that having these physiques can make a difference, any body type can be a good runner if they take care of themselves.

What Do Runners / Athletes Do to Take Care of Their Bodies?

Runners have different routines, but they do follow some general practices to ensure they’re in peak condition. Now the next question usually is, Is there a specific part of the body need to focus care of? The answer is no, because that will lead to imbalance.

You have to work out all the major muscle groups to avoid injury, be flexible and build endurance. Cardio workouts will help and so will swimming and yoga. You don’t need to spend hours in a gym as it is more important to just keep your body in shape, so a 20-minute workout 3 to 4 times a week will do.

Yu also have to eat a balanced diet and live a healthy lifestyle. Avoid too much drinking, don’t smoke and follow your training regimen. While the main focus of your training is running, don’t forget the rest of your body.

Tips/ Routines For Taking Care of Your Body to Prepare For a Race

The preparation depends on the type of running you’ll do. Whether you’re going for a marathon or a 100-meter dash, stretching is of paramount importance. When we talk about stretching we refer to active stretching where you move your arms and legs rather than hold them static for prolonged periods.

There are a lot of ways to stretch, but among the most effective are calf raises, jogging, jumping jacks and easy squats. You don’t need to do all these, as you just have to incorporate a few and that should be enough. What’s important is you warm up and stretch on a regular basis.

Give your body time to rest before the big race. There’s no question you have to work out and practice. But as race day approaches you don’t want to expend too much energy working out.

Taking Care of the Body to Avoid Injuries

The first thing you should do is know if your body is hurting or not. Only you can tell if your body is in some discomfort, and if so you should rest. It’s normal for your body to feel some discomfort while stretching, but there should never be any pain. Even if you’re able to tolerate the pain you should not ignore it because it could be symptomatic of an underlying condition.

Here are some other suggestions:

  • Rest: your body needs time to recover after a grueling race so don’t neglect this part. Ideally for every hard day of running the following day should be one for rest and recovery.
  • Physical and Mental Rest: you’ll be able to run faster and better if you’re emotionally and mentally focused. If it helps you should try yoga or meditation or breathing. This might seem like a stretch to connect this with running. However, running is as much mental as it is physical.
  • Running Shoes: wear shoes that are designed for running. They have to be comfortable, breathable and provides protection for your feet.
  • Avoid Distractions: if you are running or jogging on the road, keep your eyes open and avoid distractions.
  • Take Your Time: if you’re new to running, the temptation to go all out right away is strong. Resist it and just focus on what you’re doing right now.
  • Concentrate on maintaining the right form and posture. A lot of possible injuries can be avoided if you assume the proper posture and stride.


Taking of a runner’s body to survive a race/ finish a race is essential for both short and long term. Those who are new to running often wonder how is it that runners are able to stay fit, but what it all comes down is they take care of their bodies. As long as you care for your body and train on a regular basis, you’re going to become a high skilled runner.

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