20 principles you must know before running

Running is becoming increasingly popular, and people have summarized more and more rules. These nuggets of wisdom will guide people to better engage in this activity. Here are 20 golden rules of running.

1. Principle of Specificity

The most effective training rule is to simulate the upcoming race during training. For example, if you are going to run 10 kilometers at a pace of 4 minutes and 20 seconds per kilometer, you must train at that pace. However, it is not advisable to fully simulate the race, as it will extend your recovery period.

2. 10% Rule

The mileage increase in your weekly training should not exceed 10% of the previous week. Running expert Dr. Joan Ullyot proposed the 10% rule as early as the 1980s, stating, "I noticed that if runners increase their training volume too quickly, they are prone to injuries."

3. 2-Hour Rule

Wait two hours after eating before running. "For most people, two hours is enough time for the food in the stomach to digest, even if they have eaten high-carbohydrate foods," says sports nutrition expert Darlol from Colorado. "If you don't wait long enough, the food won't be properly digested and absorbed, which may lead to abdominal cramps, bloating, or even vomiting."

4. 10-Minute Rule

Before each run, walk and jog for 10 minutes to warm up, and do the same to cool down after running. If the weather is hot, you can extend this to 20 minutes.

5. 2-Day Rule

If a part of your body hurts for two consecutive days while running, you need to stop and rest for two days. If the pain persists for two weeks, you should see a doctor promptly.

6. Daily Diet Rule

Before any race, do not eat or drink anything new. Your stomach is accustomed to specific nutrients, and changing foods can increase the risk of indigestion.

7. Post-Race Recovery Rule

Rest one day for every mile run during a race before resuming training or participating in another race. This means if you run 10 kilometers, you should rest for 6 days; if you run a full marathon, you should rest for 26 days. Marathon world record holder from 1974-1990, Jack Foster, first proposed this rule, saying, "My method is to rest one day for every mile raced."

8. Headwind Rule

Running against the wind slows you down more than running with the wind speeds you up. Long-distance runner Monte Wells says, "In windy conditions, I never look at my watch because running against the wind makes me 10-15 seconds slower per kilometer, and when I turn around, I can only make up part of that time. The key is to focus on your effort level, not your speed."

9. Conversation Rule

During a race, you should be able to speak in complete sentences. According to a study, runners whose heart rate and breathing rate are within the target aerobic zone can comfortably recite wedding vows.

10. 32-Kilometer Rule

Before participating in a marathon, you should run at least one 32-kilometer distance. "Long-distance simulations of marathons require a lot of time for your feet. When you can run 32 kilometers, it helps you mentally prepare for a full marathon," says marathon coach Lantman.

11. Food Supplement Rule

Before long-distance races, your food should be rich in carbohydrates to keep you energized during the race. Eat more foods like rice and noodles.

12. Against Traffic Rule

If you are running on the road, you should run against the traffic flow to ensure your safety. Of course, if there is a sidewalk, it is best to run on the sidewalk.

13. Uphill and Downhill Rule

Running uphill slows you down more than running downhill speeds you up, so hill training is much slower than running on flat ground. "The energy consumed going uphill cannot be compensated for by running downhill because a lot of energy is consumed when you land downhill," says Indiana University marathon training instructor Kozin.

14. Cross-Training Rule

Running training should not be just running; you should also do strength exercises and cross-training to achieve overall physical development.

15. Refueling Rule

After a race, speed training, or long-distance run, make sure to consume a food or drink containing carbohydrates and protein within 30-60 minutes.

16. Steady Pace Rule

The best way to achieve a personal best is to maintain a steady pace throughout the race. "If you start too fast, you will pay a big price later," says Jon Sinclair, the American 12,000-meter record holder.

17. New Shoes Rule

When you have run 600-800 kilometers, it's time to get a new pair of shoes. You should have a new pair ready before your current shoes are heavily worn out. Do not wear the same pair of running shoes until they are completely worn out. When I first started running, I only had one pair of shoes for training, walking, and running marathons, and later I found it caused significant damage to my feet.

18. Hard-Easy Rule

After every hard training session or long-distance run, you should rest for at least one day. On this day, you can do a slow jog, a short run, or completely rest.

19. Speed Training Pace Rule

When doing interval training using maximum oxygen uptake (VO2-max), your pace for 1.6 kilometers should be 20 seconds faster than your 5-kilometer pace. The best way to improve aerobic capacity and long-distance running ability is through interval training.

20. Race Time Rule

The longer the race distance, the slower your speed, and the longer your finish time. For example, if you run 1 mile in 4 minutes and 20 seconds, the corresponding time for 5 kilometers is 15 minutes, for 10 kilometers is 31 minutes and 8 seconds, for a half marathon is 1 hour and 8 minutes and 40 seconds, and for a full marathon is 2 hours and 23 minutes and 47 seconds.

These principles may not be entirely applicable to everyone, and adjustments should be made based on individual circumstances.