Running is one of the best exercises for a total body workout. The benefits to consistently running are endless. From reducing the risk of cardiovascular disease, to strengthening your joints, all while burning some serious calories, running improves your overall physical and mental well being.

Here we share some tips on ways you can improve your next run.

Foam roll before your run

Really- take your time here. I’m talking at least 20 minutes of foam rolling. Foam rolling will enable you to move much more freely and easily and loosen up any tightness and adhesions you have going on in your body. Foam rolling can also help with preventing future injuries and keeping current ones at bay. If you are feeling any kind of nagging pain or tenderness in the body, you have to make sure you foam roll.

Check out my recommendations on what exactly runners should be foam rolling!

Do a few dynamic warm up moves

I recommend doing about 5-10 minutes of a dynamic stretching routine before you hit the pavement. Incorporating a dynamic warm up before your run will help decrease the chances of you pulling something and ease you into your run much more smoothly. You’ll be able to run longer and faster so take the time in the beginning to do it right!

Check out my favorite dynamic warm ups!

Run Up Hills

Varying the incline during your runs will work more posterior chain (think booty and hamstring) versus quads. Incorporating inclines into your run will also get your heart rate up and burn more calories. #WIN When you run uphill, you also improve your endurance, stamina and speed. The knee jerk reaction when you see that hill is to slow down- think about actually sprinting up it! This will get it over with quicker and help improve your overall running performance. I always say, for every uphill there is a down hill so keep that in the back of your mind for some extra motivation.

Find a Running Buddy

Having someone to run with will hold you accountable, make you run faster, and have you looking forward to your next run. I always say, you are only as good as aq runner as the people you train with. One sure way to improve your running times and performance is to train with people who are better than you. Ask around, see if any of your friends or coworkers want to partner up with you for your next run, or turn to finding someone digitally! Check out the Jogging Buddy Community, MeetUp or New York Road Runners to find a running partner motivated and ready to push you to the next level.