Whether you’re new to the running game, or you’re already a runner looking for new ways to enhance your workout, there’s always something you can do to up your cardio routine and get the most out of it.

Running is great for your health on so many levels - even just running ten minutes a day! It helps you lose weight, decreases the risk of knee and back problems, boosts your immune system, helps you sleep better, reduces the chances of developing cardiovascular disease, and can help reduce stress. So why wouldn’t you run?

Here are some tips to get the most out of your daily run!

Hydrate

It can’t be said enough - drink water, and lots of it! It’s always a good idea to stay hydrated all day, and especially before going for a run. If you’re going to be going long-distance, consider carrying a bottle of water with you. You may also want to try an electrolyte replenisher if you’re going for a very long run or it’s extremely hot out. JBN’s Krank'd Body Fuel is loaded with vitamins, amino acids, and electrolytes for a perfect post-workout recharge.

Stretch - Before and After!

We know you’re eager to get started but be sure to stretch first! Take your time and focus on each area of your legs getting them ready to move. And after you finish your run? Do it again! Studies have proven that post-run stretching helps to prevent stiffness and pain the next day, allowing you to return to your running routine faster.

Build Strength Throughout Your Whole Body

Conditioning your whole body is key to getting the most out of your workout. Keep your upper body toned and strengthen your core - push-ups, planks, pull-ups, sit-ups - all are beneficial to your running game. Building strength and flexibility help you lose weight faster, run further and stay healthier.

Run for the Hills

Running is great all around, but an excellent way to increase the benefits is to run hills. It’s going to be harder but the rewards are worth it. But don’t find a hill that is so steep you can barely make it up to the top! You’ll only wear yourself out and risk an injury. Find hills with nice inclines that you feel and make you just sore enough. This will strengthen your hips and lead to greater flexibility.

Extra Tips For New Runners:

Start with short intervals - Running a mile or two straight your first time out is only going to lead to extreme exhaustion and enough pain to keep you from running for days to come. Do it in short intervals walking in between for rest.

Allow Time For Recovery - Starting a new routine isn’t going to be easy. Your body needs time to adjust to a new set of circumstances. When you first begin running be sure to schedule your runs every other day to allow your body time to recover and get used to your new workout.

Avoid Eating for Two Hours Prior to Your Run - One of the more painful aspects of starting to run is the side aches or cramps that may occur. To avoid these it’s best not to eat for two hours prior to your run and to hydrate in smaller quantities during that time. If a side ache does occur, stop and walk it off. Don’t try to run through it.

Running is a great way to stay healthy and keep your weight in check. Taking the right steps to get started then optimizing your run by hydrating, strengthening your core, replenishing electrolytes, etc. is a great way to stay fit and feel great. If you’re just starting a new running routine, it’s best to reach out to a medical professional for information on how to best begin your journey.

Happy running!