When you see people running on television, the actors always make it look so effortless.
But I know from experience that a morning run doesn’t usually involve perfect hair, pristine clothes, and a smile that could be printed on the cover of a magazine.
Running is difficult, messy, and painful – and that’s why so many athletes rely on running hacks to get through the routine.
One of my rules is that if things seem too difficult, you might be doing something wrong.
Over the years, I’ve discovered several running hacks that have made my routine significantly easier.
Try out these tips so that your only running obstacle is getting yourself out the door.
Hacks for Your Equipment
Running is popular in part because it doesn’t require that much equipment.
You’ll need a few comfortable running outfits, a good pair of shoes, and a water bottle that you won’t mind holding for a few miles.
But because you have so little equipment, it’s important to treat it correctly.
These gear-focused running hacks will make sure that, once you’re dressed, you feel ready to hit the road.
Relace Your Shoes
Do your feet always ache after a long run?
Although it’s true that the repeated impact of running isn’t too kind to the soles of your feet, there’s also a good chance that your shoes might be the problem.
Pressure in the wrong places can completely wreck your gate. Luckily, you don’t need to buy new shoes to fix this; you just might need to change the way your current pair is worn.
Shoelaces exert pressure on your shoe and the foot inside. If they didn’t, the shoe wouldn’t stay on when you lifted your leg for the next step.
The way you lace the shoe changes where the pressure is applied, which means that the right lacing technique can completely alter a pinchy pair of running shoes.
There are many different ways to lace your running shoes. To figure out which one you should use, put on your shoes and try walking around the room.
Think about where you feel the most pressure on your feet. Then, choose a lacing method meant to relieve pressure in that spot.
You can also choose your lacing technique based on the shape of your foot.
For example, some methods of lacing are better for people with big toes, while others are designed to accommodate high arches.
Don’t be afraid to conduct an online search for more lacing techniques; somewhere out there is another runner with feet exactly like yours.
Freeze Your Water Bottle
Fresh, cold water is the best, but water bottles generally tend to heat up over the course of a run.
If you’re tired of drinking lukewarm water that tastes like the plastic interior of your bottle, this hack might help you turn things around.
The night before your scheduled run, fill your bottle halfway with water. Then, place it on the freezer – but make sure it’s laying on its side.
In the morning, you’ll have a thin block of ice that’s stuck to the side of your bottle. Fill the rest of your bottle with regular water, slip your running shoes on, and head on out the door.
The ice will keep your water cool for the entire duration of your run. During the first half of your route, you can drink the chilled water that’s floating on the top.
And as the sun comes up and the heat starts to beat down, that icy layer will melt, giving you more cold water to enjoy during your workout.
Reduce Your Loads of Laundry
Running clothes are expensive. Unless you have the budget to spare, you’re probably going to own one or two nice running outfits.
If you want to go running every day, that probably means you’re either going to need to re-wear dirty clothes or do a fresh load of laundry every day.
Most athletes are no strangers to day-old gym clothes. But even if your running shorts have been recently worn, you can still take steps to keep them fresh for a little longer.
The most obvious thing to do is to hang your clothes up after a run. Choose a place that’s well-ventilated to prevent smells and make sure your garments dry completely.
If you hang them up in the bathroom, try turning on the overhead fan to pull moisture out of the air.
Some runners like to take a shower in their running clothes before hanging them up to dry. This is one way to wash the sweat out, but it’s truly a matter of personal preference.
Always remember to wring your clothes out completely, and don’t use shampoo while you’re still dressed.
In general, you can usually get about 3 runs out of the same outfit before you absolutely must do laundry.
Never wear running clothes that are still damp from the day before; your body heat is valuable, and that initial chill will ruin your entire workout.
Hacks for Your Endurance
Every runner dreams of going for just a few more minutes, but the truth is that your body has limits that must be respected.
Building your endurance is a matter of training yourself up over time, and every runner is constantly trying to push their own limits.
You can’t replace the need for effort, but you can make sure that your efforts are being spent the most efficient way.
There are several running hacks that can make it easier to keep running for longer, especially if you make them regular parts of your running routine.
Increase the Length of Your Warmup
Everyone knows that warming up is important, but how long do you actually spend stretching before you decide it’s time to take off?
Too many runners settle for 1-2 minutes of light motion before they launch off into a full sprint.
Modern runners generally accept that 10 minutes is the correct amount of time for a real warmup.
This should give you enough time to go through a small exercise routine and really get your heart rate up.
If you try to make your warmup shorter, you won’t actually be ready to run. If you keep going for longer, you might be too exhausted when it’s time to start your route.
The goal of your warmup should be to relax your muscles and increase your heart rate.
Start with a bit of gentle stretching; yoga moves are fine, or you can go through a more traditional routine.
Then, transition into more active movements like pushups, jumping jacks, or even jumping rope.
When your 10 minutes are up, you should feel active and engaged without being too tired to start running.
Plan Your Rest Stops
Mapping your route ahead of time is always a good idea when you’re running. Nothing ruins your flow quite like having to pull out your phone to find out which way you need to turn.
Although pre-planning your route is usually seen as a safety concern, it can also be a great way to help maintain your endurance.
Many runners need to take short breaks, especially if they’re just starting out.
These breaks will be more effective if you take them in a shady, comfortable rest area, out of the way from other pedestrians and traffic.
While you’re planning your route, keep an eye out for one or two viable resting stops. See if these are areas where you can stash a bottle of water or refill your current one.
Once you know where it’s safe to stop, you’ll find it that much easier to keep going during the most difficult parts of your run.
Eat Something Cold
Do you tend to get overheated halfway through your run?
If your body temperature is always between you and your running goals, then this is definitely the running hack for you.
All you’ll need is a blender and a frozen bottle of your favorite sports drink.
A 2010 study showed that runners who drank an ice slurry were less exhausted after their run than other participants who simply drank an equivalent sports drink.
The idea here is that the ice melts in your stomach, slowly cooling you down while you build up body heat.
The study found that drinking an ice slurry actually does keep you cool – and all of the runners who drank it took noticeably longer to get fatigued.
A sports-drink slurry will probably have the best balance of electrolytes, but you can also use a smoothie or frozen juice.
Milkshakes and ice cream might be too fatty to give you a comfortable run.
Remember not to consume too much ice, and don’t drink it too quickly; you don’t want to get stomach cramps right before you hit the road.
Hacks for Your Routine
As a runner, your routine completely defines your experience. Some people get up at the same time every morning and run their favorite route.
Others run at different places and at different times of day but always do the same set of warmups.
Whether you prefer to run on a schedule or on a whim, there are way to tweak your routine to make it work better for you.
Try these running hacks to elevate your regular beat and start getting more out of your running time.
Keep a Running Log
Running logs are a great way to track your progress and understand how your running activity is impacting your life.
Many personal trainers will ask you to keep an exercise log; even if you don’t track your miles forever, starting one is important to understand how much time and energy you’re actually putting in.
Some people like to buy a notebook for their running log, while others prefer to keep a digital log on their phones.
There are plenty of apps designed for this purpose, and some of them will even act as a pedometer.
Choose something that makes you feel confident and comfortable and which doesn’t take up too much of your mental energy.
Remember, you’re here to run, not to take notes.
Your log should generally include how long you ran and what time of day you started. If you run the same route every day, write your average miles at the top of the page.
Otherwise, consider tracking the length of each new route along with the location. Other things to note include what you ate, how many breaks you took, and how you felt after the run.
Stay Close to Home
Just because you want to run 5 miles doesn’t actually mean you need to run 5 miles away from your home.
In fact, you might be better off running a 1-mile route 5 times in a row.
Smaller routes are usually much safer and easier to manage, which means you’ll be able to focus on your running instead of on the route.
One of the main advantages of the smaller route is that you’ll be able to swing by your house or your car in between every lap.
This means you don’t have to carry a large water bottle, first aid supplies, or anything else that would weigh you down during your run.
In general, remember that if you run any distance, you’ll need a way to get back.
This is why most runners go in circles around a park or their neighborhood.
You’ll appreciate this running hack if an emergency happens; the last thing you want is to have to run back 2 miles when you desperately need to get home.
Change Up Your Route
Although running the same path every day might seem convenient, you’ll get bored far quicker than you think.
I got sick of my running path after about 2 weeks, and I actually became tempted to quit running. Luckily, I changed my route instead of altering my new exercise habits.
Keeping your route fresh is all about making small changes. If you run at a park, try going in a different direction every day.
If you run through your neighborhood, try turning down a different path.
Try to find interesting sights and sounds to run past; from local businesses to beautiful views, there should be plenty to keep you interested in hitting the road.
If you have access to your car, you should also consider driving to new trails and running paths in your area.
Don’t drive more than 10-20 minutes away from your home; you don’t want to spend your workout time sitting in the car.
Running Hacks in Summary
Running is one of the most accessible sports, but it’s also one of the most difficult.
Because there’s no gear to use and very few techniques to learn, runners are forced to come face to face with their own motivation and endurance.
There is truly no greater opponent than yourself, which is why so many runners find themselves completely devoted to the activity.
But becoming a runner doesn’t have to be all hustle and grit.
Part of getting good at any activity is learning how to remove minor inconveniences.
There’s a better way to do most things, and that’s why running hacks are such a popular part of the athletic culture.
All of these hacks have been designed to help you create a healthy and convenient running routine.
Remember to take care of your equipment, plan your routes, and pay attention to the factors that influence your performance.
If you put effort into planning your runs ahead of time, you’ll be able to set your worries aside and focus on the exercise.
