Running is one of the most effective ways to increase mental clarity and stay on top of weight management. It’s also an effort that can be done anywhere. You don’t need a gym membership to get a good run in. You can schedule it during the early hours of the morning, during a lunch break or squeeze in a quick run before bedtime. It releases endorphins to help you feel your best. With such an amazing exercise, you’ll also want to do what you can to become better. It makes the journey more interesting and more fulfilling. Consider these five ways to become a better runner.

1. Self-Care
As a person who lives an active life and exercises on a regular basis, it’s very important to take care of your body. While running is a very healthy exercise, it’s also a very high-impact exercise. Every time the feet hit the pavement, the joints and bones are impacted directly. In order to stay protected, cultivate rituals like hot and cold treatments. Take bubble baths to relax the muscles. Get massages to tend to any potential aches and pains the body could develop over time.

2. Time Tracking
If you’d like to become a better runner, you’ll want to make sure that you keep track of your performance. Take a look at each run and be intentional about tracking your time. If you can, use a pedometer. A pedometer will help you see how many steps you’ve taken. Keep track of the distance you cover with each run. As you take note of these elements, you’ll want to find ways to speed up and decrease the time of each run. The difference could easily involve getting a better playlist that motivates you to run faster or changing your breathing techniques.

3. Supportive Sneakers
Your feet are the ones that carry you through each run. Support your feet as they support you by wearing the right sneakers. Since you’re taking this running journey seriously, go to a running store and get fitted for the right type of shoes. You might even want to consider going to a podiatrist and a chiropractor to make sure everything internally is in alignment.

4. Nutrition
What you put in your body is your fuel. If you want your body to run at its best, you need to provide it with the best. Drink lots of water. Running is a depleting exercise and you need to stay hydrated to recover. It’s also a good idea to drink fluids with electrolytes after a long run. Make sure the foods you consume will support a healthy physique. In her book, “The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet”, Nina Teicholz presents an argument for those foods. It’s important to read and do your research to find a diet that supports your own personal health.

5. Strength
Running is an excellent cardiovascular activity. However, don’t solely rely on running to produce an efficient runner’s body. A good strength-training regimen will be helpful because your body needs to strength to persevere in a run. Work on strengthening the leg muscles. It’s also wise to work on building a strong core.

Implement these practices on a gradual basis. When you do things gradually, it gives you a better chance of sticking to your commitments. As long as you remain consistent with the process, you’ll see results.