Healthy Habits for Training Success: How to Prepare for Your Next Race or Competition
- drdisalvo
- 5 days ago
- 2 min read
Whether you’re gearing up for your first 5K, training for a triathlon, or competing in a local CrossFit event, the way you take care of your body outside of workouts is just as important as the training itself. As a chiropractor who works with active adults and athletes, I’ve seen firsthand how building healthy habits can make the difference between crossing the finish line strong—or sitting on the sidelines with an injury.
Here are some foundational habits to help you train smarter, recover better, and perform at your best.
1. Prioritize Quality Sleep 💤
Training puts stress on your muscles, joints, and nervous system. Sleep is where repair and adaptation happen. Aim for 7–9 hours per night, and if your training load is high, consider a short nap on heavy workout days. Poor sleep can lead to slower recovery, increased injury risk, and decreased performance.
2. Fuel with Purpose 🍎💧
Think of food as fuel, not just calories.
Before training: Choose easily digestible carbs with a bit of protein for energy (like oatmeal with fruit or toast with nut butter).
After training: Refuel with protein + carbs within an hour to support muscle repair and glycogen replenishment.
Hydration: Don’t underestimate water and electrolytes. Even mild dehydration can tank performance.
3. Build Mobility & Recovery into Your Routine 🧘♀️
Training isn’t just about pushing hard—it’s about balancing stress with recovery. Incorporate mobility work and active recovery days. Techniques like stretching, foam rolling, and dry needling can reduce muscle tension, improve blood flow, and support faster healing so you’re not weighed down by stiffness or soreness.
4. Listen to Your Body 👂
One of the most common mistakes athletes make is ignoring early warning signs. A little soreness is normal, but persistent pain or sharp discomfort is not. Pushing through can turn a minor issue into a bigger setback. Modify your training if needed, and seek help early to keep small problems from becoming injuries.
5. Train Smart, Not Just Hard 🏃♂️
Consistency matters more than extremes. Avoid the temptation to cram in extra workouts or jump ahead in your program. Stick to gradual increases in mileage, intensity, or weight. Remember—the body adapts with time, not overnight.
Final Thoughts
Healthy habits outside the gym or track are the backbone of successful training. Prioritize recovery, fuel your body, and pay attention to warning signs, and you’ll set yourself up for a stronger, safer performance.
At The Body Remedy, I help athletes and active adults stay pain-free and performing their best through personalized care, mobility work, and recovery treatments like dry needling.
👉 Training for an event and want to keep your body in top shape? Visit www.thebodyremedyma.com or call 978-231-9032 to schedule a consult.
