Becoming a better runner involves a lot more than just running. There are a limited number of hours you can spend training before the risks of injury, mental exhaustion, and becoming dangerously anti-social outweigh the benefits of lacing up your shoes.

Getting the most out of every kilometer has a lot to do with how you spend the hours you’re not running. Getting enough sleep, having good eating habits, proper biomechanics, and being mentally strong are all separate pieces, that when combined with running itself, create a bigger picture of being a successful runner.

On this week's episode of The Shakeout, we speak with Amy Bender, clinical program director of Athlete Services at the Centre for Sleep and Human Performance in Calgary, Jen Sygo, registered dietitian and sports nutritionist, Chris Napier, team physiotherapist for Athletics Canada, and Kim Dawson, professor of Sport and Exercise Psychology at Wilfrid Laurier University to get expert advice on how to build a runner's perfect day.