Every year brings an array of “game-changing” wellness habits, and it’s tough to know what’s actually useful, especially for runners. We’re here to help. Here’s a quick breakdown of what might be worth your time (and money) if logging miles is your jam.
Functional fitness for longevity and real‑life strength
“Functional fitness” is a popular catchphrase, but it’s worth paying attention to as a runner. This approach focuses on movements that mimic everyday activity, like balance challenges and grip-strength exercises, rather than isolated muscle building. Experts say this helps core stability, muscular balance and overall resilience, which can translate into fewer injuries and better posture on long runs.
Runner takeaway: Functional strength work is a real win for runners, especially trail and ultrarunners who need strength and joint stability beyond simple cardio.
Continuous glucose monitoring for non-diabetics? Still sketchy
The idea of wearing a continous glucose monitor to fine-tune your diet sounds high-tech and smart—but, NPR reports, the results are all over the place. Studies showed big inconsistencies, even from the same person eating the same food. Some users saw weight loss and more stable energy, others saw no change or even gained weight. The monitors are also expensive, and usually not covered by health insurance plans unless you have been diagnosed with diabetes.
Runner takeaway: For most runners, a balanced diet and a steady training plan will take you a lot farther than worrying about blood sugar spikes on your phone.
Smart wearable‑guided training plans
Fitness tech is evolving fast. Beyond simply tracking your steps or heart rate, many devices and apps now offer guided workouts and training plans that adapt to your data. Some running watch brands are integrating strength and conditioning routines directly into their platforms. Even elite runner Jakob Ingebrigtsen’s strength program is now available through COROS‘s wearable app, blending drills, stability and power work into guided sessions on your wrist.
Runner takeaway: Smart training plans on wearables aren’t a shortcut to getting faster, but they can help runners hit more structured workouts without hiring a coach, and can particularly help with strength work that prevents injuries. (Plus, it’s fun to say you are “training like Jakob.”)
Full-fat dairy is back (maybe)
For years, runners reached for skim milk, thinking it was the healthier pick. But new research reviewed by Canadian scientist Benoît Lamarche (as reported by NPR) found that full-fat dairy may be just as good as low-fat options when it comes to heart health. Surprisingly, whole milk even bumped up HDL, the so-called “good” cholesterol, in one small study.
For runners, fat is a useful energy source, and dairy is a convenient way to get it, along with protein and carbs. If your stomach tolerates it, there’s no reason to avoid whole milk yogurt or cheese.
Runner takeaway: Unless you’re cutting calories or dairy-sensitive, full-fat can stay.
Protein bars with a side of sugar
The grocery store protein boom continues, with bars, cookies and even candy labeled as “high protein.” But as NPR points out, these claims are mostly misleading, and many of these snacks still pack a ton of added sugar or ultra-processed ingredients.
Runners do need protein for muscle repair, especially after long runs or hard workouts, and there’s a time and a place for a (preferably low-added-sugar) protein bar. But whole food sources, like eggs, Greek yogurt or chicken, still win.
Runner takeaway: Check the label, or better yet, pack real food.
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