2024 Running Toolkit

Heading into a new year of running, I wanted to write out what I thought were a few important items to keep in mind as you begin new training cycles, or continue existing ones. These six points come from reflection over my last year of running and specifically what I could have done better in my own training. I hope you find them helpful and maybe you incorporate a few to give yourself an edge in 2024!

Build a Base of Strength Training

Throughout 2023, strength training has played a major role in injury prevention, longevity, and improvement in performance throughout my year in running. Before, I was convinced I needed to choose one or the other. I felt that I needed to commit to one hobby and that other areas would be able to keep up, whether I trained them or not. I found out through persistent aches and injuries that this thinking was incorrect.

Strength training can improve bone density and range of motion, and protect your body from the impact that running can create. Consider that running is the repetition of single leg exercise over the time you decide to exercise. Focusing on single-leg development can play a huge role in your injury prevention. Accounts like @joeltoppin_dc and @tempopt_ offer helpful suggestions for exercises targeting each muscle group in the running motion.

Discover Salt

Depending on who you talk to, the perspective on salt looks different. Some argue that too much salt can increase your risks of high blood pressure and other pulmonary diseases. Some argue that too little could potentially dilute your body to the point of hyponatremia. I side with the latter. Salt has played a huge role in my performance as a runner. Adding 500-1000mg daily has improved my endurance, reduced fatigue and cramping, and shortened my recovery time leading up to the next workout. 

Many brands out there offer options that contain the most common electrolyte available, sodium. But few offer a complete electrolyte profile. Magnesium and Potassium play a crucial role in the defense against cramping, as well as increased longevity in our muscles. LMNT is a brand I started drinking that includes all three without any sugar or other junk. If you want to start simple, mix ¼ teaspoon of pink Himalayan sea salt into 16oz of water, along with a squeeze of half a lemon. That 16oz will provide about 500mg of sodium to kick start your day, and replenish what you lost through the night. Take into consideration your body’s response to sodium when choosing to add it to your daily routine, but I hope you find results with the addition of some salt!

Find Community

Running can become repetitive and mundane. Finding someone to share the experience with can be a boost to your normal training schedule, even if it is just one workout a week. Find a local run club in your town, or join a Strava group to find folks in your area. The accountability and camaraderie from running with a group are underrated!

Take Rest

2024 is a long year. Don’t be afraid to take extra days off throughout the year to give your body a chance to recover. One thing I’ll strive to do this year is focus less on the volume of running, and more on the quality of the runs. Mileage goals can be great to keep you running throughout the year, but I’ve found that larger quantitative goals loom over my head and can cause me to overwork in periods where rest may be more necessary. 

Set Layered Goals

Layered goals mean we aren’t putting all our eggs into one basket, but instead, we are setting incremental goals throughout the year to find a balance between personal progress, and the health of our running body. For me, completing a few lower mileage races early in the year is a goal I’ll complete that will spring me into the larger goals I’ve set for myself in the latter half of the year. I believe goals are a great way to grow and learn as a runner, but treating them the wrong way can become unhealthy and destructive. Set some layered goals this year and crush them one month at a time!

Mobility

Along with strength training, I find a lot of inspiration from accounts like @joeltoppin_dc and @tempopt_  to create a 5-10 minute daily mobility routine to complete at home. The majority of movements only require body weight and if compounded throughout the year, could provide your joints and muscles a lot of assistance with your running goals. Carving out time for these movements is important even though it may take a few weeks to notice improvement.