397: The Nervous System & Running Performance—The Missing Link to Stronger, Injury-Free Running

Today, we're diving into a game-changing topic that many runners overlook or don't even know about: nervous system regulation. While most runners focus on training plans, mileage, pacing, and even strength training, they often neglect the control center of their body's performance and recovery—the nervous system.

If you want to run stronger, recover faster, and stay injury-free, understanding and caring for your nervous system is the missing piece of the puzzle. Let's explore why it matters and how you can optimize it for better running outcomes.

The Life of a Busy Runner

Life has been a whirlwind lately—celebrations, workshops, theater performances, dance recitals, and sports activities with my girls have kept me on my toes. Kevin’s coaching commitments on the track have also made it challenging for us to record episodes together, so today, it's just me, Angie, bringing you this important conversation.

And trust me—this could be a game-changer for your running journey.

The Critical Role of the Nervous System in Running

Running isn’t just about muscular strength and endurance; it’s about how well your nervous system functions. Your autonomic nervous system operates behind the scenes, regulating essential bodily functions like heart rate, respiration, and recovery. It has two key components:

• Sympathetic Nervous System (Fight or Flight): Activates during stress or intense activity, preparing your body for performance.

• Parasympathetic Nervous System (Rest and Digest): Aids in recovery, allowing your body to heal and recharge.

When the sympathetic system is overactive, you risk burnout, overtraining, and injuries—a common problem among dedicated runners. Finding the right balance is crucial for sustained progress and long-term success.

Signs of Nervous System Dysregulation

Are you unknowingly experiencing a nervous system imbalance? Watch for these signs:

• Persistent fatigue despite getting rest

• Trouble falling or staying asleep

• Frequent injuries or lingering aches

• Elevated heart rate after easy runs

• Workouts feeling harder than they should

If any of these sound familiar, your nervous system might be in overdrive, and it’s time to make some adjustments.

How to Regulate Your Nervous System for Stronger Running

1. Train Smarter, Not Harder

For runners—especially those over 40—pushing through fatigue isn't the answer. Instead, adopt a polarized training approach, which balances intense workouts with truly easy runs. This prevents nervous system overload, enhances recovery, and keeps you progressing without setbacks.

2. Use Heart Rate Variability (HRV) as a Guide

HRV measures the variability between heartbeats and is a great indicator of stress levels and recovery. A higher HRV signals good recovery and balance, while a lower HRV suggests your body needs rest. Tracking HRV alongside how you feel can help guide your training decisions.

3. Strengthen Your Parasympathetic Response

To enhance recovery and prevent burnout, integrate practices that shift your nervous system into rest and digest mode:

• Breathwork – Deep, controlled breathing calms the nervous system.

• Cold exposure – Cold showers or cold baths can promote resilience and recovery, but be careful if you are a woman over 40 - if it's too cold, it could have the opposite effect! Stick around 50-60 deg F for the best results.

• Grounding – Walking barefoot on natural surfaces helps regulate your system.

4. Prioritize Sleep & Nutrition

Quality sleep is non-negotiable for nervous system regulation and recovery. To optimize your rest:

• Limit caffeine and alcohol in the evening.

• Maintain a consistent sleep schedule.

• Ensure proper pre- and post-run nutrition to fuel recovery and minimize stress on your body.

Transform Your Running Experience

By prioritizing nervous system regulation, you can avoid injuries, improve performance, and feel stronger and more energized in both running and daily life. Track your body's signals—HRV, resting heart rate, and overall energy levels—to personalize your training and recovery strategies.

Running shouldn't feel like an endless grind. When you align your training with your body's needs, it becomes an enriching, empowering journey rather than an exhausting struggle.

Ready to Take Control of Your Running?

If this resonates with you, start implementing these strategies today. And if you have questions or want to share your progress, reach out to us on Instagram at @realliferunners—we’d love to hear from you!