You put in so much hard work in training. Happily, there are plenty of steps you can take in the hours when you’re not running that can dramatically improve your running life, and help you reach your fitness goals.

Get Some Sleep

Research has shown that when you’re sleep deprived, you tend to eat more. A study in the April 2006 issue of American Journal of Epidemiology, found that those who slept five hours or less a night were more likely to gain weight than those who slept at least seven hours per night. And a study in the January 2009 issue of American Journal of Clinical Nutrition found that those who are sleep deprived tend to snack more and crave more carbs. Aim for eight hours of sleep each night.

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