Whether you’re chasing a marathon PR or aiming to stay active as you age, small habits can make a big difference. From sleep to nutrition, these science-backed practices enhance performance and longevity.
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Prioritize Sleep for Muscle Recovery
Aim for 7–9 hours nightly. Sleep triggers growth hormone release, aiding muscle repair and reducing injury risk. Establish a pre-bed routine: read, meditate, or try gentle yoga to unwind. -
Incorporate Strength Training
Add two weekly sessions of squats, deadlifts, and planks to build functional strength. Stronger muscles improve running efficiency and stabilize joints, lowering strain during high-impact activities. -
Fuel with Plant-Based Nutrition
Fill half your plate with veggies, fruits, and whole grains. These foods provide antioxidants to combat inflammation and glycogen-boosting carbs for endurance. Pair with lean protein like tofu or lentils for muscle repair. -
Adapt to Aging with Smart Training
Older athletes should focus on flexibility (yoga, stretching) and cross-training (cycling, swimming) to reduce joint stress. Adopt a “run-walk” approach for longer distances to avoid burnout. -
Prevent Injuries with Dynamic Warm-Ups
Replace static stretching with dynamic drills like leg swings and high knees to activate muscles. Post-workout, use a foam roller to target tight areas like the IT band and glutes.