Thinking Like a Runner: Cross-Training, Form, Fuel & Recovery to Keep You Moving Strong

Written By Ashley Romine

Most people start off running pretty basic: you throw on a pair of shoes from your closet, grab some comfy clothes, cue up a motivating playlist—and hit the road. That’s it, right? You just go?

Well, that might be how you get the ball rolling. But once running becomes a regular part of your routine—dare I say, a lifestyle—it becomes imperative to start treating your body holistically, like a runner.

Here’s the deal: up to 80% of runners experience injuries at some point in their running career. I mean… what is this, football?

Clearly, a lot of people run, but not everyone treats their body like a runner. If you're getting serious about running—and want to stay healthy while doing it—these are the four areas I believe you should focus on: cross-training, running form, nutrition, and warm-up/cool-down. It’s not an exhaustive list, but it’s a great place to start.

Cross-Training

If there’s one thing you take away from this post—let it be this: cross-training matters.

It’s incredibly undervalued in the running world. But working your muscles in a variety of ways, no matter what sport you play, gives your body a much-needed break from being pounded in the same exact way every day.

When we overuse the same movement patterns without rest or variation, our tendons are set up for failure—hello, tendonitis and bursitis. But when you develop strength across multiple planes of movement, your body becomes more resilient and powerful, and your risk of injury and fatigue goes way down.

Cross-training also boosts postural control and core strength, which helps you breathe more efficiently, run with better form, and protect your spine and pelvis.

As a runner, your cross-training should target the major movers: hamstrings, glutes, calves, quads, and trunk muscles. But don’t forget the often-overlooked ones too—your shoulders and forearms play a role in posture and arm swing. The more balanced strength and tone we build, the more springy and elastic our muscles and tendons become. That means more “reserve” for your runs—and more resilience when it counts.

Need help getting started? Check out the strength training articles linked at the bottom.

Need help getting started? Check out the strength training articles linked at the bottom.

Running Form

Running form isn’t about the gear. It’s not your shoes. It’s not your outfit.

It’s how your body moves in relation to gravity.

Good form allows you to run more efficiently. Instead of forcefully pushing your body across the ground, good form helps you work with gravity—pulling each foot off the ground quickly as your momentum propels you forward.

Think of it as running with a “springy” body—upright but relaxed, with a slight lean into gravity. That lean creates a falling sensation, which requires you to stay quick on your feet, pulling up rather than pushing out. The more efficient your form, the less energy you waste—and the less pain you’ll feel later.

This concept changed everything for me. Training my running form was hands-down one of the best things I’ve done to improve my running. It eliminated the chronic hip and knee pain I thought I just had to live with.

It’s a deep topic, but if you're curious, check out this link to learn more about the Pose Method. Or better yet—book a full Running Evaluation and let’s break it down together.

Nutrition

Let’s talk about food.

It feels like not eating has become a trend these days, but for runners, that’s just not an option. Food fuels the tank. You need a well-rounded balance of carbs, protein, fats, and fiber to power your workouts and rebuild your muscles.

Especially if you're running long distances, it’s essential to think about what you're eating before, during, and after your run.

  • Before or during runs: Prioritize simple carbohydrates like fruit or sports gels that your body can absorb quickly.

  • For long-distance runners: Fuel up on complex carbs like potatoes, oatmeal, and pasta, which break down more slowly and provide longer-lasting energy.

  • For runs over 90 minutes: You should consume about 30–60g of carbs per hour to keep your energy up.

  • Avoid fatty foods before a run—they’re hard to digest and can cause stomach issues mid-run. Instead, build in healthy fats like avocados, nuts, seeds, and lean meats throughout your week.

And don't forget protein after your run—it helps rebuild the muscles you've broken down. Ideally, eat protein within 30 minutes post-run. This can be a shake, a bar, or whole foods like chicken, eggs, beans, or dairy.'

Need inspiration? Check out these +15 healthy meals ideas provided by The Mother Runners.

Warm-Up & Cool-Down

Last but definitely not least: take your warm-up and cool-down seriously.

These are key to preparing your body for a run—and recovering from one.

Your warm-up should include dynamic, running-specific movements that move your joints through full range and generate internal heat. This makes your tendons more pliable (read: less likely to tear) and improves your “spring” with each step.

Before a race or run, I like to do a combination of dynamic stretches, a brisk walk, and a short jog—about 10–15 minutes total.

Your cool-down is just as important. Don’t go from full effort to collapsed-on-the-ground. Walk around first, let your heart rate gradually return to resting (or within 10 bpm of normal if you’re on a longer run), and then move into static stretching.

Spend 10 minutes holding stretches for 20–30 seconds each. You can reuse some of your warm-up moves, but slow them down. I focus on calves, hamstrings, and glutes, since those are usually the most fatigued after a long run. And if you're sore later, a massage gun can help move lactic acid and speed up recovery.

Whether you’re new to running or chasing PRs, these four essentials—cross-training, form, fuel, and recovery—can make a massive difference in how you feel and how long you stay injury-free.

Additional Resources

Ashley Romine
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