Being a runner means you run.

Easy right? Being a good runner is more than that. Having the proper technique, being consistent, and always trying to beat yourself is not a piece of cake. There’s a lot of work behind it. Running, as you might know, is one of the most self-injured sports out there. Especially in the knees (knee runner).

Running is a sport driving a lot of enthusiasts getting the track every single year. In 2016, 64 million people, in the U.S. alone, went jogging or running. The activity still increases its number of followers worldwide. Therefore, and as one of the most played sport ever, being a good runner is not a synonym for running faster.

Running is an everyday challenge. Whether you’re too tired, too sleepy, or just not in the mood for running, being able to challenge yourself is the right answer. Therefore, you might need to be aware of your physical condition and limits to perform.

To save and minimize knee injuries, and leg micro-injuries, several exercises could help you achieve and complete that seven miles run, without significant damage.

Warm-up: In the sports’ world, warming up is crucial for a good performance and long-term commitment toward the chosen game. As we are talking about running, warming up before running or jogging is vital. Running can be very impactful, demanding, and exhausting.

As we get older, muscle intensity and abundance decrease. Therefore, preparing the muscle and our bones has to be our priority before any run. For, at least, three minutes, we should warm up all the muscles, superior and inferior, of our body.  If you prefer to warm up while jogging, run slowly while performing butt-kickers and high-knees movements.

Light aerobic exercise, like jogging slowly, or jumping jacks, or Dynamic stretching exercises, like Modified Bicycle, Clamshells, side-steps, for example, are perfect to warm your body up before a long or short run.

Core exercises: Running is not only about running the faster and the best you can. There’s much more to it. Complementing running sports with core exercises, for example, can help you run longer and a higher pace with lower effort. Core exercises don’t mean to train your abs getting a six-pack. Core muscles include the postural muscles, which consists of the muscles of the back, stomach, and hips.

This type of exercises will help you having control over your breathing, your fatigue, and your pains. It’s not easy to run, and sometimes we need to fight that willing to stop and give up. Preparing your body with complementary exercises for better resistance and performance will help you surpass your physical and mental difficulties.

Exercises: Plank; Side Plank; Bicycle Legs

Balance exercises: For strange as it might seem, running requires balance for proper execution. Have you ever noticed that running is a one-foot- balance exercise? The only difference between running and making the plane exercise is the speed and movement. The balance will help you run with your mass center adequately positioned, which means lower impact, fewer injuries, and a stabilized posture.

Exercises: Stork Stand, Hip Swings, Single-Leg Anterior Reach, Hip Abduction

Other tools are helping you decrease injuries and feel more comfortable running. Runners’ diet is mainly between 30 and 50% carbs. The amount of energy spent on running demands a higher resource of carbs help you feel energized, and durable enough for your training. For non-professionals, it is imperative to control a balanced diet. As older as we get, the muscles and the bones lose their intensity and strength.

Collagen, for example, is always a good and natural option to help you achieve that physical condition you’ve been suffering regarding muscles and bones condition. See here:


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