Staying hydrated is key to keeping your body in shape. Being able to run long distances at a fast speed isn’t easy but being dehydrated will make your body even more tired. In recovery after running, you should also drink water to help your muscles. Drink more than 8 ounces of water a day and you can even get a water bottle that tracks your water.

Keeping your body warmed up before a workout will helpto prevent any injuries. If you don’t stretch your arms and legs properly, you can tear a muscle or even worse. Some good stretches are leg swings, walking lunges, ankle rolls, and heel/toe raises.

Sleeping at least 8 hours a night helps your body recover and grow. After a long day of running, your body is tired and you have to refuel it by resting. Don’t be on your devices 30 minutes before sleeping and make sure to get at least 8-10 hours of sleep as it’s crucial for your performance the next day.

Having a healthy diet along with drinking water is one of the most important parts of running. Making sure to eat lots of protein will help build muscle and provide strength while balancing it out with carbs that provide energy.