Adopting a healthy lifestyle to become a better runner

Heather Campbell
 min read

Adopting a healthy lifestyle to become a better runner is as simple as ‘ABC’.

Adopting a healthy lifestyle to become a better runner

Though leading a healthy lifestyle seems daunting and complicated, it can actually be done through a series of simple steps that are gradually introduced.

As a general rule, adopting a healthy lifestyle will make you a better runner thanks to better nutrition, more sleep, and regular hydration. A healthy lifestyle consists of simple steps, though it will take time to gradually incorporate them all into your daily life.

Scroll on to learn more and how to incorporate these small changes gradually into your own life, allowing you to eat better, sleep earlier, and drink more to run better.

Adopting a healthy lifestyle to become a better runner: Introduction

A healthy lifestyle is almost as important as training.

Basically, what happens outside of training is as important as what happens during training if you really want to progress.

What we explain is simple and accessible to everyone, so don’t worry too much.

Many things that are part of a healthy lifestyle are easier than you think.

After reading this article, you may also be interested in our other post Running tips for beginners to lose weight: Jogging advice

On a related note, check out the best running shoes here for plus-size joggers.

Sleep is important to progress more

The hardest part is going to bed early.

And in the end, if it’s to vegetate in front of the TV or on social networks, it shouldn’t cost you much.

Besides, for those who will tell us that they can’t do it, try switching off an hour before bedtime.

Try it just a couple of times and you’ll see what a great piece of advice it is.

Nutrition in your daily life

A healthy lifestyle starts with nutrition. Don’t be scared of changing your eating habits.

This is a vast topic that may seem complicated to you. Keeping it simple is the most important thing.

You don’t have to count your calories or the amount of macronutrients you take in on a daily basis.

You don’t have to go on a special diet either.

You just have to listen to your body and try to meet its needs as best as possible.

The basic concept is extremely simple. The main thing is to eat balanced meals as often as possible and above all to eat as much as you need, no more, no less.

Rules for a healthy lifestyle in terms of nutrition

In concrete terms, you should eat little or no pre-cooked products, prepared meals or fast food.

Or anything that is full of sugar.

Sugar can be eaten in large quantities but only during training.

Sugar is good when the body needs it, otherwise it’s just extra calories.

Healthy eating is not complicated

I’m just applying some basics you’ve all heard before. Basics that have been in front of us for a long time.

But acknowledging them and applying them is not easy.

It takes willpower and time to change your diet little by little.

It may take you several years to get a healthy diet.

You can learn to like everything you didn’t eat before gradually and you can avoid the frustration of trying to make too many changes too quickly.

Easy recipes for healthy eating without the headaches

Often eating the same things doesn’t make life any easier. Especially at breakfast when you can always eat the same.

For example, whole grain bread for low glycemic index carbohydrates, 2 or 3 eggs, a slice of cheddar cheese and a good portion of spinach or broccoli to add some veggies.

You can prepare your lunches in advance in an on-the-go version.

Replace the whole wheat bread with a whole wheat tortilla, cook your eggs in an omelet and put the ingredients inside. And that’s it!

You can even prepare them in large quantities in advance and freeze them. It works great with express reheating in the microwave!

What about the other meals of the day? You can usually go for simple too.

Substitute starchy foods with brown rice, pasta and quinoa.

All of this is accompanied by either legumes, soy products such as tempeh or white meat such as chicken or turkey.

You should also eat fish and meat (maybe a little less often to eat better).

Staying well hydrated helps recovery

You don’t have to drink a lot, the key is to drink often. And don’t forget that outside of training, the only essential drink is water!

Everything else is to be limited.

You probably know about sodas, but fruit juices, chocolate milk and other sugar-filled beverages are all in the same bag.

We try to limit our intake of fast sugars outside of training. Alcohol is obviously to be limited as well.

While a glass of wine or a beer on the weekend won’t ruin your workout obviously, you don’t want to become a monk either.

Stay hydrated at all times especially during training and races to maximize success and minimize injury.

Bonus tips for a healthy sporting lifestyle

You should prefer more leisurely activities to recover well after tough sessions.

On these sessions, we weaken our body. It needs to rest to recover well and thus allow progress

When you can, avoid unnecessary outings. Walking around in stores or other activities that generate fatigue and hinder recovery.

When we train intensely, we inevitably generate small muscle / tendon tensions.

Try to go regularly to a physio or a physiotherapist to work on all this.

If we’re not in full blown training, it may be a little difficult to do this, but you can try it out every once in a while.

Fortunately there are tools like a foam roller and the lacrosse ball.

They allow you to work on the tension points to reduce or eliminate them. This allows you to recover better for the next sessions.

Adopting a healthy lifestyle to become a better runner: Conclusion

We are not saying that everything is easy to implement overnight but everything is accessible. Even sleeping more.

For those who lead a hectic lifestyle there are often unnecessary activities which we can forgo to get to bed earlier.

These are easy things to improve without turning your life upside down.

Take it step by step. You’ll be very happy you did.

You can also read our other post to make sure you keep up your motivation: Running motivation for beginners: 5 Excellent tips

About Heather Campbell

As a dietitian, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More