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Whether you’re just starting to jog or a seasoned runner, it’s never a bad time to establish a pre-run routine. These 5 steps can help you have a better, more productive run.

Stretch!

Our muscles tend to shorten or contract when we’re sitting, but when we run they get stretched out. Going from a stationary position like sitting at work or driving, straight into a run without stretching can put you at greater risk for an injury. Stretched muscles, can handle the stress of a run better than un-stretched muscles.

But the kind of stretch you use matters too. Static stretching, like bending to touch your toes or any other stretch where you simply hold a position until it’s slightly uncomfortable is not as effective as dynamic activities that more closely mimic the motions of your run. Motions performed in a gently repetitive manner, like arm swings, knee swings, lunges, and other dynamic moves can be better for your muscles and have a more positive impact on your run.

Eat and Drink the Right Amount

It’s a good idea to hydrate and fuel up before a workout, but be careful not to overdo it. Eating the right foods can give you energy, help maintain your blood sugar levels and keep you from feeling hungry. But too much food (or the wrong foods) can lead to stomach cramps or a counterproductive drop in energy.

If you’re running a long distance, you should eat a meal 3 or 4 hours before you head out, or a snack 30-60 minutes before. Look for foods that are high in carbs and low in fat and fiber and moderate in protein. Drink about 17-20 ounces of water at the same time to hydrate.

Eating isn’t as big of a deal if you’re planning to run for less than an hour. But having a little smart fuel like a piece of fruit or half an energy bar a half hour to an hour before you run can help you avoid hunger pangs and 5-10 ounces of water at the same time will help you stay hydrated.

Use the Bathroom

Even with a little bit of pre-run eating and drinking, it’s always a good idea to make a pit stop before you start your run. Nothing halts momentum quite like having to turn around 5 minutes in to go home to hit the head. Or worse, find yourself in dire need in a place without a bathroom. Get into the habit of using the bathroom before you leave, even if you don’t think you have to go.

Prep Your Tunes

If you like running with music get yourself set up to run with songs you want to hear. Put aside a little time in your routine to play DJ for yourself and make or pick a playlist that fits your mood for that day. There are some benefits to listening to music while you work out so if it’s not part of your regular run already, it may be time to add a soundtrack to your next adventure.

For bonus motivation, play some songs to pump yourself up before you run. It might just be the energetic vibe you need to get in the mood to run, and it can help make stretching more fun.

Set a Goal and Share Your Plan

It’s always a good idea to know what you want before you start. That could apply to anything but with a run, knowing how far or how long, or where you want to run can help you stay focused, push a little harder and track the progress of your overall goals. Your goal doesn't have to limit you, if you’re feeling ambitious or inspired, and not in pain, go ahead and go a little longer.

Sharing your plan doesn’t mean posting it on social media as a humble brag, it’s more of a safety thing. Especially if you’re running alone. Telling someone where you’ll be and how long you’ll be out there can be a useful precaution just in case something goes wrong.

Check Your Body and Your Gear

Last but not least, give yourself and your equipment an honest assessment. Is your outfit practical for the weather? Will your shoes hold up for the whole run? Is your phone, smartwatch, mileage tracker, and/or music player charged and ready? Also, pre-setting all of your gear well before your run can help make sure the “gathering” part of the process doesn't deter you from getting to the exercise part.

Finally, give your body an honest assessment - is it really a good idea to run today? Pay attention to the muscles that might need a little extra stretching, parts of your body that might need support gear, and most importantly, signs of pain or illness that may suggest you should take a break. Pushing your body to become stronger and achieve more is worthwhile. Straining your body when it needs a rest, is not.

Building new behaviors takes a different amount of time for everyone, but it’s not uncommon for it to take anywhere from two months to eight months for something to stick. So if a routine isn't natural for you right away, don’t get discouraged, stay persistent and eventually, you’ll barely remember how it felt to run without a routine.

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