Self-Care Tips for Runners

Running gives you a natural high. It can also give you a lot of aches and pains if you don’t know how to take care of yourself before, during and after a long run. Here are a few things you can do to keep the endorphins and lose the injuries.

Table of Contents


If you are training for a race, you always want to make sure you are practicing good hydration, nutrition and sleep. If you are nervous about getting an upset stomach on the morning of your race, stick to the BRAT diet – bananas, rice, applesauce and toast. These foods are easy to digest but still give you the carbohydrates and energy you need to fuel your run. Be sure to get in some solid stretching time before you start to loosen up your muscles.


As you run, you probably tend to sweat a lot. To help regulate your body temperature and avoid muscle cramps, you must constantly re-hydrate. While there may be water stations along the path, don’t depend on them to get all the hydration you need. You also need to carry a few snacks so that you can refuel and keep the blood pumping to your digestive system. It’s a good idea to wear a running belt that helps you store everything you will need during your race.


Take care of your exhausted muscles after you finish your race. You can take an ice bath to reduce swelling and then give your feet a relaxing soak. There are several CBD products Truro that can help ease sore muscles. Remember to drink more water and follow up your race with a good dose of protein to speed recovery.

Running is a great way to stay in shape, but it’s important to be smart about it. Follow these tips for before, during and after your race to help make it a success.

The author is an expert on occupational training and a prolific writer who writes extensively on Business, technology, and education. He can be contacted for professional advice in matters related with occupation and training on his blog Communal Business and Your Business Magazine.