Act Like An Athlete All Day Long

You’ll make breakthroughs

You're sticking to your training plan. You're hitting your workouts hard. You're checking the boxes. So why do you keep getting little niggles? Why are you sick again? Why did you miss that PR by a hair, again? 

Training matters. But you spend more time not running than you spend running. And that can work to your advantage, if you’re smart– adaptation doesn't happen while you're actually training, it happens in between.

Athletes don’t stop being athletes when they step off the track, or the trail, or the court, or the field. They make decisions to support their performance all day long. You can, too.

Plan to adapt

You might have a training plan. Or you can get one online for free. Or you can work with a coach who will design that running plan tailored just for you. 

But they just give you the runs. Maybe some bonus strength or mobility training. So what about the rest? What about the sleep, the nutrition, the stress management, the relationships you have with sport and with other people? 

Most people– even Type A endurance athletes– leave these things to fate. And many coaches lump this stuff together as “peripherals” and leave you to your own devices. That’s a mistake.

If you want to improve more and get injured less, dig in to the hard work of helping your body and brain absorb the hard work you do running. Be an athlete not just with your legs, but with your pillow, your fork, and your brain.

Sleep is your new superpower

Even if you change nothing else, improving your sleep can lead to performance improvement. 

Your body does the primary work of adaptation while you’re sleeping. Slow-wave sleep (deep sleep) is when your body secretes hormones like growth hormone and testosterone. If those sound familiar, it’s because cheaters use synthetic forms of them to artificially enhance performance. You can use your body’s own safe, legal and ethical supply– if you get enough sleep.

Making adjustments in your life to prioritize sleep quality and quantity is hard, but worth it. Consider your mindset– are you thinking about how little sleep you can get away with, or how much would be optimal?

Before you reach for gadgets and supplements, review the basics– keeping a consistent bedtime, making sure your environment is comfortable, avoiding things like TV and phones in bed, and checking in with your use of substances like caffeine and alcohol. 

Nutrition can help you level up

If you haven’t already figured out how to fuel your runs, start with that. As a rule of thumb, eat something before all but the very shortest, easiest runs– yes, even the early morning ones (more on that here). Black coffee doesn’t count. 

If you’re running for longer than 90 minutes, you need some mid-run fuel, too. You can use gels, chews, sports drinks, or real food– doesn’t matter, as long as you get some carbs. There’s plenty of more detailed advice on this out there , but start there.

Daily nutrition matters, too. It’s not just calories (but you need a lot of them if you run!)– you need carbohydrates for fuel, protein to support muscles, fats to protect your brain and satisfy you, and micronutrients (vitamins and minerals) to facilitate tissue repair and rebuilding. You get these things from high-quality food. 

Think vegetables and fruits. Think whole grains. Think legumes, beans, nuts, seeds. If you eat animal products, think eggs, fresh fish, lean meats. Look for things that are very fresh, in season, and organic if you can. Look at things you eat all the time– would any swaps of tweaks improve their nutritional value?

You don’t need to make an “off-limits” list– just focus on getting the good stuff in, and the rest will take care of itself. It’s fine to have treats if the core things you eat are highly nourishing. If you are hungry, eat. You are an athlete and you need to fuel your body. 

It can be really hard to shift your mindset from “calories are bad” to “I need nutrition”. I know. But it’s so, so important. (more on that here)

Fix your brain 

Just like your mindset around sleep and food matters, your relationship with running matters. Do you find joy and gratitude in running? Every day doesn’t need to be rainbows and unicorns, but if you’re feeling more “I have to” and less “I get to”, it might be time to rethink your approach. 

What about the rest of your life? Are you constantly battling the stress monster, fighting with your partner or your kids, or carrying around a sense of dread? You better believe it’s going to show up in your running. The cumulative strain of "other stuff" matters-- your body doesn't keep separate columns for "training stress" and "life stress".

There are no quick fixes here, but it’s worth paying attention to. For your performance, and also for your overall well being.  

Think you want to work on the mental stuff? You could try a meditation practice. Maybe you’d benefit from therapy (most of us would, honestly). Or whatever kind of introspective work suits you.

Yes, you are an athlete

Paying attention to all these little corners of your life can have a profound effect on your performance. If you haven’t thought of yourself as an athlete before, give it a whirl.

The best part? Sure you might get faster and go farther, but you’ll also feel better and be an all-around happier, healthier human. And that’s an outcome anyone can get behind.