A holistic approach to running: The secret to keep you running (and smiling)
A holistic approach to running is more than just putting on your running shoes and hitting the road. There’s a lot more that goes into your training to make your running journey a sustainable, injury-free, and joyful one. Running itself, strength, mobility, cross-training, nutrition, your mindset and your body awareness.
So, let's take a little jog through the elements that help you become a better and more resilient runner, but also maintain a sustainable training routine.
What is holistic running?
For me, holistic running means performing at your best, but also cultivating a deep awareness of your body to ensure a sustainable and long-lasting running journey. It addresses the runner as a whole.
There are more components to your training plan than just physical movement. A holistic approach emphasises the importance of listening to your body. It balances training with rest to prevent injury. It focuses on cross-training and mobility to ensure a healthier and more sustainable running practice. And it addresses nutrition, sleep quality and stress management. For female runners, it (ideally) also takes into account the menstrual cycle. A holistic approach helps you to learn to train with your body, and not against it.
All of these components should become a natural part of your training plan to promote optimal performance and recovery.
Running – your foundation
Running is the obvious base of your training.
But it’s not just about going fast or far. It's about the mix of long runs, speed training and recovery sessions.
Consistency is key. It’s the foundation for improved cardiovascular health, muscular endurance and running efficiency.
Strength training – helping you become a resilient runner
Many of us runners tend to think one-track (pun intended) only: run, run, run. But we often forget how important it is to do strength training as well.
I can tell you from my own experience that adding regular strength training into my training was a game-changer. I went to the gym and did my workouts. But I didn’t have a proper plan at hand.
When I started working with a personal trainer, it changed my life and my running. For the better.
Strength training is not just about bulking up. It’s about preventing injuries, increasing muscle strength, perfecting your posture, and improving overall stability.
Mobility – for improved wellbeing and recovery
Does mobility training make you think of the yoga class you never go to? Maybe you should start going. Because it's super important for us runners too. And yes, I can’t emphasise this enough.
Stretching isn’t just your usual cool-down ritual. It helps you recover faster and improves your flexibility by lengthening your muscles and increasing your range of motion around your joints.
Improved flexibility and range of motion contribute to a more efficient running technique.
Mobility training is like the secret dance move that improves your muscle coordination and balance, as well as your overall athletic performance. Trust me, your future self will thank you.
Nutrition – your fuel to keep the engine running
What you eat and drink is the fuel for your running machine. So, make sure you choose the good stuff.
Always remember: Only a well-fed runner is a happy runner!
Make sure you eat a balanced diet with a mix of carbohydrates, protein, healthy fats, vitamins, and minerals.
And don't forget about hydration. Drinking water supports optimal performance and aids recovery after running.
If you're not sure where to start or what's best for you, consider working with a nutritionist to tailor your diet to your specific running goals.
Mindset – your key to unlock the magic power
A resilient mind is just as important as a resilient body.
Living and, more importantly, maintaining an active lifestyle is more than just following your training plan. It starts with the right mindset.
If you see your training and activity as an integral part of your life, you don't have to force yourself to move. You'll want to.
Cultivate a mindset that sees activity and health as a positive and enjoyable core element, not a burden. Embrace challenges and stay focused on your goals. And surround yourself with a supportive community of fellow runners to share experiences and motivation.
When your mind is in it, your feet will just follow.
The art of balance – your path to sustainable training
In the end, it's all about finding that sweet spot: keeping the balance of running, resting, and life.
Sustainable training isn’t a sprint; it’s a marathon. It’s about building a routine that you can maintain in the long run and that doesn’t burn you out. Listen to your body and adjust your training schedule accordingly. Remember: rest days are golden.
By taking a holistic approach and embracing a mix of all these different parts, you’re setting yourself up for a positive lifetime relationship with your training.
The road ahead is long and exciting, and your best miles are yet to come!
Ready to start your running journey? I’m just a message away for all your questions or training needs.
Get in touch and let's run together!
