Are you training hard but still looking for that edge to improve your running performance? You’re not alone. As runners, we often focus on our training plans, pushing ourselves to log more miles and increase our pace. But while a solid training plan is crucial, there are other factors that play a significant role in our performance—factors that can make or break our progress, especially when race day rolls around.

Take it from me. When my scheduled half marathon was canceled back in 2020 due to Covid-19, I was initially disappointed. Like many runners, I had been training hard, aiming for a personal record. When I got word of the cancellation, my first instinct was to let loose,  and take a break.

But then I realized—why let all that hard work go to waste? Just because there was no official race didn’t mean I couldn’t still aim for a PR. And guess what? I did. In fact, I shaved 3 minutes and 30 seconds off my best time, even without the adrenaline of race day to push me.

How did I do it? By focusing on more than just the miles. Here are some habits that helped me run my best race yet, even when there was no actual race:

1. Training Smart

• Strength training and mobility work are just as important as running.

• Focus on building strength, endurance, and speed to avoid injuries like stress fractures, shin splints, and plantar fasciitis.

• Confidence from strength training can be a game-changer in your running performance. Download our Top 5 Strength Tips for Runners. 

2. Prioritizing Sleep & Rest

• Recovery happens when you sleep. Aim for 8 hours a night, especially leading up to key workouts or race days.

• Consistent, quality sleep can enhance performance and reduce the risk of injury. Learn more about improving your sleep. 

• Plan rest & recovery days into your training plan so that you can allow your muscles to repair and you can come back stronger for your next workout. 

3. Staying Hydrated

• Set daily water intake goals (like 70 oz/day) to ensure you’re hydrated, especially in the weeks leading up to a race.

• Cut back on alcohol to prevent dehydration, and remember to hydrate throughout the day, not just during runs.

• Replenish your electrolytes after long runs or super sweaty workouts. 

4. Daily Movement

• Incorporate small, frequent movements throughout your day to keep blood flowing and prevent stiffness.

• A 10-minute walk can make a big difference, especially after long periods of sitting. Learn more about the benefits of adding more steps to your day. 

5. Nutritional Focus

• Fuel your body with protein, vegetables, complex carbs and healthy fats. Stick to whole foods as often as you can, and enjoy your favorite treats occasionally. 

• Plan ahead, especially when traveling, to maintain your nutrition goals. Pack healthy snacks like fresh fruits, vegetables, and lean meats.

• Gradually increase your carb intake in the week leading up to your run, rather than just the day before.

• Have a plan in place for fueling and hydrating during your race. 

6. Positive Self-Talk and Visualization

• Use positive affirmations like “You’ve got this” and “You can do hard things” to boost your mental game. Read more about the power of positive self talk. 

• In the weeks leading up to race day, visualize your ideal race, from how you’ll feel when you wake up that morning to crossing the finish line. If you can picture it, you can achieve it.

As you can see, becoming a better runner involves more than just pounding the pavement. It’s about how you recover, what you eat, and even what you tell yourself. All of these elements combine to set you up for success and help you hit your running goals.

So, if you’re already putting in the miles but still looking to improve, don’t forget to focus on these additional aspects. And if you need guidance along the way, reach out to us at Natural Wellness Physiotherapy. We’re here to help you become the best runner you can be!

Want more? Check out:
Optimal Injury Prevention: Personalized Physical Therapy in Wichita
Effective Load Management: Enhance Performance with Natural Wellness Physio in Wichita