What you do off the course can really affect your time and distance as well. Whether you’re trying to improve your running stats or you just want to be able to run two miles without stopping, here are a few ways to be a better runner that have nothing to do with the miles you log.


Foam roll: If you’re running a lot, you’ll really feel those tight muscles. Loosen them up to help prevent injuries with these self-massage techniques you can do with a foam roller. Can be purchased at sporting goods stores and on line at various running sites.
Fuel up: Before and after a run, think carbs and protein. Carbs help fuel your muscles, while protein builds them up. These pre-workout snacks are the perfect combination of what you need for a good run. Also – Milk in the morning and with dinner is a top recovery drink.
Cooldown: Your run isn’t over until you’ve spent a few minutes on cool down stretches. These help relieve muscle tightness and soreness, so you can bounce back and be ready for your next run. Try these post-run stretches after your next jogging session, and see how you feel.
Do yoga: Regular running leads to tight joints and muscles—regular yoga helps undo it. These must-do yoga poses for runners will open up tight hips, relieve lower back pain, and unhitch those shoulders. You can find yoga exercises by simply going on the internet and browsing a bit.
Stretch (a lot) :  Stretching helps you improve flexibility and strength over time. It is also a huge injury prevention.
Hydrate: Chances are, you’re not drinking enough water, which is especially important if you’re running a lot. Beat fatigue and muscle cramps by hydrating well every day.


 Strength-train: If you want to become a better runner, you need to cross train. Complement your running routine with workouts that strengthen muscles like your core, upper body, and quads.
Sleep: Your body needs to recharge if you want to have enough energy for a good run, so make sure you get between seven and nine hours of sleep per night. If you’re not meeting that number, your nighttime habits probably need a revamp. Here are 20 ways to get better sleep tonight.
Prehab: You’ll want to make sure that you’re doing everything you can to prevent injuries that can sideline your running hobby. While strengthening muscles, stretching after a workout, and foam rolling will all help prevent injuries, specific prehab techniques are essential for areas where you are injury-prone.


Helpful link for additional stretching and injury prevention (please read):


Just a thought – Over the summer, do these everyday; during season on Mondays and Wednesdays