Running transforms the body and mind, but getting the best results requires good "fuel." Whether you're logging your first miles or chasing a personal record, simple, healthy habits can improve your energy, performance and recovery.
🏃🏽♀️ Platea tip: Race calendar: 5K, 10K and marathons
🧠 Mental wellness: your release valve
According to Pedro Rojas, a coach with the Red Runners club, running lets you leave the day's thoughts behind and clear your mind. He also pointed out that it can give you the clarity to make decisions or come up with new ideas.
"When you go out for a run, you really feel a great sense of freedom. Those 20 minutes, 40 minutes, an hour, or however long you go, are completely free minutes compared to any other minutes you've had in the day, because it becomes a release valve where you leave behind a lot of what you went through during the day," the coach said.
💪🏾 Physical health and natural medicine
Beyond the mental benefits, he pointed out that running builds endurance and balance, which helps your body respond to any setback. It can also help with managing health conditions such as high blood pressure.
"Exercise is one of the best medicines in the world", Rojas said.
Meanwhile, registered dietitian nutritionist Nicolle Rosado Hernández noted that research suggests that just 10 minutes of movement, whether walking, jogging or running, produces a positive change in the body.
🫂 The power of community
More people are joining running clubs and 5K and 10K races every day. And as you build your own well-being, you also become part of a sense of community.
For Rosado Hernández, running is one of the sports that most connects people emotionally. The nutritionist, who trains in a group and participates in marathons, noted that forming friendships while training for these kinds of events has been very meaningful to her.
"You're going to face a lot of challenges that are more mental than physical. I think we build these special communities because we see that other people are facing the same challenges we are while we're running. So I love running in a group because we can share how we overcome these fears and anxieties as a team," she said.
🎗️ Running with purpose
Beyond that, marathons can be an act of service when the race supports a good cause.
"It's even more exciting because I was able to finish a 5K or, for example, 3 miles. I was able to finish it, which is great, but also in support of what? In support of a children's home, or women who have been abused, or people in need. That's the cherry on top. It's an even greater satisfaction," Rosado Hernández said.
5️⃣ nutrition habits for every runner
According to the Runners' Guide from the Lola Challenge Weekend 2025:
1. Hydrate before, during and after. Listen to your body. Adjust your hydration based on distance, pace and weather; consider taking in electrolytes.
2. Prioritize carbohydrates. They are your main source of energy for running. Include simple options before training (a piece of fruit, toast). Adjust the amount based on your workout.
3. Include protein daily and after running. It aids muscle recovery. A protein snack within the first 45 minutes after training is recommended (yogurt, egg, tuna, etc.).
4. Avoid trying new things on race day. Don't take unnecessary risks by eating or drinking things you haven't tried before a race. A calm stomach is one less thing to worry about!
5. Plan what you eat to reach your goals. Building sustainable habits is necessary to keep progressing in your training and reaching your objectives. Knowing what you're going to eat during the week will keep you from falling back on your goals.
This content was translated with the assistance of Artificial Intelligence (AI).
