10 Self-Care Tips for Active People
By Marnie Kunz, NASM-certified personal trainer, USATF- RRCA-certified running coach
I wanted to take some time to weigh in with self-care tips for active people, as many people’s mental health and wellness have taken a beating in recent years. In addition to glossing over mental health, athletes often neglect physical health in the pursuit of sports achievement goals. When I coach runners, oftentimes I have to persuade them to take rest days and to take care of nagging pains and injuries. We runners are a tough, disciplined bunch, which is great, but self-care often gets pushed to the back burner, which can lead to burnout, injuries, and mental health problems.
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The good news is there are many self-care tips you can practice to help boost your mental and physical health. Whether it’s taking a rest day or a relaxing bath, just one act of self-care can go a long way towards rejuvenating your body and mind. Try doing at least one self-care tip a week to step up your self-care routine and take at least one rest day a week from workouts.
Improve your physical and mental health with this Weekly Self-Care Plan template. Fill in your self-care plan each week and print this out for a reminder.
I advise my coaching clients to take a rest day each week to give the body a break from training and allow muscle recovery and rebuilding. If you are experiencing ongoing fatigue or pain, take more than one rest day and call your doctor if rest does not improve how you feel. Similarly, if you are experiencing ongoing depression, anxiety, or other mental ailments, seek out support from a trained therapist.
Self-care is not a cure for medical conditions or mental illness but is a great complementary practice for everyone and is something you can do for yourself as a habit. Taking time for self-care can boost your physical and emotional health. When was the last time you did something nice for yourself? Let’s change that and get started.😊
10 Self-Care Tips to Try
Here are my top 10 self-care tips for runners:
Photo by Marques Jackson Photography.
Self-Care Tip #1: Take a rest day. This is one of the easiest yet hardest things for active people to do- nothing! Take a day off from training and rest, chill, and see family and friends. Take care of your body. Do not run or workout. Make a blanket fort, watch a movie, and do whatever you feel like but do not do formal workouts. Allow your body to recover from training and your mind to enjoy other things for a day.
Self-Care Tip #2: Run or walk without tracking yourself. It’s easy to get obsessed with numbers during training - times, miles, places, step counts, and races. This can lead to burnout and measuring all your workouts by numbers instead of enjoyment and other factors. Give the numbers a rest and go on your next easy run or hike without a watch or running app. Just enjoy the route and appreciate your body for carrying you through so many miles. Spending time outside is also a great way to improve your mood.
Self-Care Tip #3: Go for a hike. It’s no secret that Mother Nature is healing, so get outside and enjoy a hike on the wild side. Hiking is one of the best self-care activities for body and mind. According to a recent study, spending at least 120 minutes a week in nature is associated with good health and well-being. Being outside in natural beauty helps combat stress, improve mood and boost physical health.
Self-Care Tip #4: Play with pets. Speaking of nature, taking some time out to play with pets is another great way to unwind and increase feelings of wellbeing. According to WebMD, pets help lower blood pressure, lessen anxiety and boost our immunity. So grab that squeaky toy and get ready to cuddle and scratch some furry ears.
Self-Care Tip #5: Take a bath. Bathing is a soothing type of self-care, cleansing for body, mind, and soul. Turn on some peaceful music or an audiobook, light a few candles, and melt your troubles away as you sink into a warm bath. You can add some spa time to the bath with a face mask and bubble bath for extra luxury. For tired runners’ legs, add some Epsom salt to soothe sore muscles.
Self-Care Tip #6: Get a massage. A massage is one of the best self-care practices you can give yourself as an active person. A good massage will help relax your mind and body and relieve tension in your muscles. In addition, massage increases flexibility and joint range of motion, which will help prevent running injuries. Not to mention you’ll feel renewed and invigorated after your massage.
Self-Care Tip #7: Take a nap. This is a tip from my Akita dog, who is the master of naps and getting enough sleep. Turn on some relaxing music, detach yourself from your devices, and catch some Zs in comfort. Getting adequate sleep is an essential way your body rejuvenates itself. An afternoon nap can help you de-stress, unwind, and face the rest of the day with renewed energy.
Self-Care Tip #8: Meditate. Meditation offers a simple and fast way to reduce stress and anxiety and deal with intense emotions. You can stop and meditate at any time and any place by taking a few deep breaths, closing your eyes, and relaxing your body. Or, add meditation to your morning routine. For some beginner-friendly meditation exercises, check out the Calm app. If you do it regularly, meditation also offers long-term benefits that can carry over into your life when you’re not meditating, such as improved focus, better sleep, less anxiety, and better moods.
Self-Care Tip #9: Read a book. This is one of my favorite forms of self-care. Reading is a great way to unwind, relax and let your mind explore new ideas, places, and people. For extra relaxation, read from a physical book or a dimly lit e-reader. If you use a tablet, make sure your notifications and other apps are turned off so as not to distract you or pull you into work. Check out my recommendations for the best running books if you’re looking for some running inspo for your next read.
Self-Care Tip #10: Tune in to an inspiring podcast, show, or movie. In today’s world, it’s easy to get bogged down by negativity in the news and on social media. Take a break and remember the great side of human nature by listening to an inspiring podcast or watching an uplifting movie or show. Say no to the negative shows and tune in to inspiration. I am a podcast junkie and some of my favorite uplifting podcasts are Lewis Howes’ School of Greatness and the Hidden Brain podcast.
Self-Care for All
The importance of self-care cannot be overstated in today’s fast-paced lifestyle with long work hours, 24/7 news and social media, and thousands of device notifications that we face each day. Practice at least one self-care technique each week and if you can, schedule a whole day for self-care. This will help your mental health and give your body a rest from the toll of stress and training.
Please note that self-care is not a replacement for therapy or mental health treatments. Self-care can be a great compliment to mental health care and regular doctor visits. Please seek professional mental help or physical therapy if you are experiencing ongoing mental or physical pain.
Resources: Calm app, Lewis Howes’ School of Greatness, Hidden Brain podcast
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Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
