HUB Life - Triathlon and Endurance Lifestyle

#21 The Little Things That Lead to Big Results: A Runner's Guide to Longevity and Performance

October 14, 2023 Dr. Marion Herring and Dr. Rob Green
HUB Life - Triathlon and Endurance Lifestyle
#21 The Little Things That Lead to Big Results: A Runner's Guide to Longevity and Performance
Show Notes Chapter Markers

In the world of running, it's often the simplest actions that make the biggest impact. We've all heard the saying that "consistency is king," and it couldn't be truer in the realm of running. It's not about making big changes or chasing the latest trends; it's the little things you do consistently that can lead to improved longevity and enhanced performance.

PRE-RUN: Setting the Stage for Success

Before you lace up your running shoes and hit the pavement, there are several key steps to ensure your body is primed for the journey ahead.

1.  Dynamic Warm-Up:
Just as you wouldn't start your car in the dead of winter without letting it warm up, your body needs a proper warm-up. Dynamic stretches and movements help increase blood flow, loosen tight muscles, and prepare your joints for the impact of running. Nike's Myrtl Program is an excellent starting point.  The programs are linked below.

2. Fuel Appropriately:
Tailor your pre-run nutrition to the type of session you have planned. For shorter and easier runs, you can rely on your fat stores and work on your metabolic efficiency. For more intense sessions, provide your body with the carbohydrates it needs. Stabilize blood sugar with a pre-workout snack or drink, and consider products like UCAN for longer runs.

3. Hydrate:
Begin your day already hydrated to prevent muscle cramps and decreased performance. Consistent hydration over days is crucial to maintaining proper fluid balance. Electrolyte supplements like LMNT, Skratch, or Liquid IV can be useful for post-exercise hydration.

DURING THE RUN: Listen to Your Body

As you hit the road or trail, the way you approach your run can significantly impact your long-term health and performance.

1. Warm Up Gradually:
Avoid diving straight into your workout. Start with a slow, easy pace to allow your muscles and cardiovascular system to adjust, reducing the risk of injury.

2. Fuel for Longer Sessions:
For runs exceeding 60 minutes, consider supplemental nutrition. Maintain energy levels with gels, chews, or real food, aiming for 30-60g of carbohydrates per hour after the first 60 minutes. Avoid running on an empty tank.

3. Listen to Your Body:
Technology is a valuable tool, but don't forget to listen to your body. Pay attention to discomfort, pain, or signs of fatigue. Your body's signals are essential to avoid overexertion and injuries.

POST-RUN: Recovery and Replenishment


The minutes and hours following your run are critical for recovery and future performance.

1. Immediate Nutrition:
The first 60 minutes post-training is when your muscles are most receptive to replenishment. Refuel with carbohydrates and protein to aid recovery, metabolic health, and body composition.

2. Hydration:
Measure your post-run water loss by weighing yourself before and after a 60-minute run without taking any fluids or bathroom breaks. Make up for this loss during the day.

3. Evening Stretch:
While it's crucial to maintain flexibility, avoid intense stretching immediately after a workout. Save comprehensive stretching routines for later in the day or before bedtime. Develop the habit of spending 5-10 minutes on self-care stretching.

In summary, the secret to long-term running success lies in the consistency of your actions. Small, regular efforts can lead to significant improvements in both your longevity as a runner and your overall performance. Remember, it's not the grand gestures, but the everyday habits that can transform you from an average runner into a thriving, injury-free, and high-performing athlete. So, lace up, stay consistent, and enjoy the journey towards becoming a better runner.


Running Adventures on a River Cruise
Ironman World Championships in Kona Discussion
Running, Training, and Expensive Shoes
Triathlon Racing Industry Changes
Optimizing Running Performance With Pre-Run Preparation
Improving Running Performance and Longevity
Rest and Adaptability in Training
Post-Workout Nutrition and Stretching Tips
Long-Term Health and Consistency
Importance of Habits for Longevity