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Routine

The document outlines a morning and night routine for runners to enhance performance, recovery, and mental resilience. It emphasizes the importance of hydration, nutrition, and warm-up exercises in the morning, while highlighting the significance of quality sleep and a calming pre-sleep environment at night. Following these routines can help runners optimize their training and overall health.

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bradchauvinjr
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5 views

Routine

The document outlines a morning and night routine for runners to enhance performance, recovery, and mental resilience. It emphasizes the importance of hydration, nutrition, and warm-up exercises in the morning, while highlighting the significance of quality sleep and a calming pre-sleep environment at night. Following these routines can help runners optimize their training and overall health.

Uploaded by

bradchauvinjr
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Morning Routine for Runners

Prepares Your Body for Performance: Sets a strong foundation for training and overall health.

Enhances Mental Resilience: Boosts focus, positivity, and consistency in your running and life.

Improves Recovery: Supports physical and mental well-being, essential for injury prevention and
performance gains.

Mornings can vary, especially with training schedules, races, or life events. But when possible,
incorporate these steps to make your mornings productive and runner-focused.

Three Simple Steps for a Runner’s Morning:

1. Rise and Shine:

Wake up early to enjoy natural light and synchronize your body clock.

Allow enough time for a smooth start, minimizing stress before a run or work.

2. Hydrate and Fuel:

Begin your day with 16–24oz of water (add electrolytes if a workout is planned).

Enjoy a runner-friendly breakfast with carbs for energy, protein for recovery, and vitamins for health.
Examples: oatmeal with fruit, eggs on toast, or a smoothie.

3. Warm-Up, Activate, and Stretch:

Spend 5–10 minutes on a muscle activation routine to prepare for your run or daily movement:

◦ Glute Bridges (10–12 reps): Activates your glutes, crucial for running power.
◦ Clamshells (10–12 reps per side): Strengthens hips and stabilizes your stride.
◦ Standing Leg Swings (10–12 reps per leg): Improves hip mobility and dynamic flexibility.
◦ Calf Raises (10–15 reps): Preps your calves and Achilles for impact.

Follow with targeted stretches to loosen tight muscles:

◦ Hip Flexor Stretch: Hold for 20–30 seconds per side.


◦ Hamstring Stretch: Sit on the ground, extend one leg, and reach toward your toes.
◦ Runner’s Lunge: Opens up the hips and improves flexibility.
◦ Standing Quad Stretch: Grab your ankle and gently pull your heel toward your glutes.
◦ Cat-Cow Stretch: Improves spinal mobility and reduces stiffness.
Night Routine for Runners
Why Sleep Matters for Runners:

1. Restores Energy Levels: Essential for daily training and optimal performance.
2. Supports Muscle Recovery: Allows the body to repair and grow stronger.
3. Boosts Mental Health: Enhances mood, focus, and memory—crucial for both training and life.
Sleep schedules can vary, but if there’s one routine to prioritize, it’s quality sleep. Here are three simple
steps to optimize your rest and recovery as a runner.

Three Simple Steps to Better Sleep for Runners:

1. Optimize Your Sleep Environment:

• Ensure your room is dark, cool, and quiet:

◦ Use blackout curtains or an eye mask.


◦ Maintain a room temperature of 60–67°F (15–19°C).
◦ Consider a white noise machine or app to block out disruptions.
• Incorporate calming pre-sleep rituals:

◦ Light stretching (see suggestions below).


◦ Reading, journaling, or meditating to signal to your body it’s time to wind down.
2. Solidify a Consistent Routine:

• Aim for 7–9 hours of sleep each night and try to go to bed and wake up at the same time daily—
even on rest days.
• Invest in sleep essentials:
◦ High-quality pillows/mattress: Support proper alignment and recovery.
◦ Air purifier: Improves air quality for restful sleep.
3. Cultivate Healthy Night Habits:

• Limit screen time: Avoid blue light exposure from phones or TVs for at least 30–60 minutes
before bed.
• Avoid:
◦ Caffeine in the afternoon and evening.
◦ Heavy meals or excessive fluids close to bedtime.
• Consider a small carb-rich snack (like a banana or toast) if you feel hungry before bed—it can
help regulate sleep.

Light Stretching Routine for Better Sleep:

Spending 5–10 minutes stretching before bed can reduce tension and help your body relax:

1. Seated Forward Fold (20–30 seconds): Loosens hamstrings and calms the nervous system.
2. Child’s Pose (20–30 seconds): Releases tension in the back and hips.
3. Supine Figure-Four Stretch (20–30 seconds per side): Opens hips and relieves lower body
stiffness.
4. Neck Stretch (10–15 seconds per side): Reduces neck and shoulder tension from the day.
5. Cat-Cow Stretch (5–6 slow cycles): Eases spinal stiffness and promotes relaxation.

Prioritize your night routine to optimize recovery and wake up ready to crush your next run or race!

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