25 golden rules of running do you know any
With the development of running, many golden rules have gradually emerged. Although there are exceptions, these nuggets of wisdom will guide runners to better engage in this sport. Here are 25 golden rules of running for everyone:
1. The Specificity Rule
The most effective training is to simulate the upcoming race. This is the basic principle of all competitions. If you want to run a 10K at a pace of 4 minutes and 20 seconds per kilometer, you must train at that pace. Exception: Completely simulating the race is unrealistic as it would extend the recovery period.
2. The 10% Rule
Do not increase your weekly mileage by more than 10% each week. This helps to avoid injuries. Exception: After a break, if your mileage is in single digits, you can slightly increase the increment until you return to normal levels.
3. The 2-Hour Rule
Wait about 2 hours after a meal before running. Try to empty your stomach. Exception: If you had a high-carbohydrate light meal, you can run 90 minutes after eating. If it was high in protein and fat, wait 3 hours.
4. The 10-Minute Rule
Always do a 10-minute run-walk warm-up before running; do a 10-minute run-walk cool-down after running. This helps to avoid injuries and discomfort. Exception: In warm weather, the time can be less than 10 minutes.
5. The 2-Day Rule
If a part of your body hurts for 2 consecutive days while running, take 2 days off. Persistent pain may indicate an injury. Exception: If the pain lasts for 2 weeks, take more days off and see a doctor.
6. The Familiar Food Rule
Do not eat or drink anything new before, during, or after a race or hard training. It may cause gastrointestinal discomfort. Exception: If you hit the wall, trying new food is better than not eating at all.
7. The Post-Race Recovery Rule
For every mile (about 1.61 km) you race, you should spend one day recovering. For example, if you run a 10K, avoid speed training or racing for 6 days; after a marathon, recover for at least 26 days. Exception: If you did not go all out in the race, this rule does not apply.
8. The Headwind Rule
Running against the wind slows you down more than running with the wind speeds you up. Exception: In a tailwind, you may run faster than usual.
9. The Talk Test Rule
You should be able to have a complete conversation while running. If you are not gasping for breath, your breathing rhythm is good. Exception: During hard training, speed training, or races, it should not be easy to talk.
10. The 20-Mile Rule
Before a marathon, you should run at least one 20-mile (about 32.2 km) run. Exception: Some coaches believe experienced marathoners can run 16-18 miles (about 25.75-29 km), while beginners should run up to 24 miles (about 38.62 km).
11. The Carbohydrate Rule
Increase your carbohydrate intake a few days before a long-distance race. Exception: Do not overeat before short-distance races or regular training.
12. The 7-Year Rule
Stick with it for 7 years, and you will improve as a runner. This is based on statistical data. Exception: If your training volume is low, it may take up to 10 years to reach a plateau.
13. The Left-Side Rule
For safety, run against the traffic. Exception: In countries where traffic drives on the left, run on the right side. Also, consider road conditions; if the left side is under construction, run on the right.
14. The Uphill-Downhill Rule
Running uphill slows you down more than running downhill speeds you up. Exception: If it's all downhill, your average pace will be faster than running on flat ground.
15. The Sleep Rule
For every mile (about 1.61 km) you run each week, sleep an extra minute each night. For example, if you run 30 miles (about 48.3 km) a week, sleep an extra half hour each night. Exception: If you are full of energy, you do not need to sleep that long.
16. The Refueling Rule
After a race, speed training, or long run, ensure you consume a food or drink containing carbohydrates and protein within 30-60 minutes. Exception: If you do not plan to do high-intensity training within 24 hours, immediate refueling is not necessary.
17. The 'Don't Just Run' Rule
Only running can easily lead to injuries. Do cross-training and strength training to develop your body comprehensively. Exception: To run better, focus on running training. If time is limited, run more.
18. The Steady Pace Rule
To achieve a personal best in a race, the best method is to maintain a steady pace from start to finish. Exception: This rule does not apply to hilly courses or windy conditions, where you should put in more effort.
19. The New Shoes Rule
Replace your running shoes every 400-500 miles (about 644-805 km). Exception: The wear and tear of each pair of shoes vary, depending on the type of shoe, your weight, landing style, and the surfaces you run on.
20. The Hard/Easy Rule
After each hard training session, schedule a day of easy training. 'Hard' means long runs, speed training, or tempo runs. 'Easy' means short, slow runs, cross-training, or complete rest. Exception: Runners over 40 should rest 2-3 days after each hard training session.
21. The 10℉ Rule
Dress as if the temperature is 10℉ (about 5℃) warmer than the actual reading when running. Your body temperature will rise while running. Here is a 'Dress for Success' chart. Exception: If the temperature is 21℃ or higher, wear the thinnest, lightest-colored clothing.
22. The Speed Training Pace Rule
For VO2-max interval training, the most effective pace is about 20 seconds per mile faster than your 5K pace. Exception: Faster runners should aim for about 10 seconds per mile faster than their 5K pace; slower runners should aim for about 30 seconds per mile faster.
23. The Tempo Pace Rule
The pace for lactate threshold runs or tempo runs is the pace you can maintain for an all-out 1-hour run. This is about 20 seconds per mile slower than your 10K pace or 30 seconds per mile slower than your 5K pace. Exception: Faster runners should aim for less than 20 seconds per mile slower than their 10K pace; slower runners should aim for more than 30 seconds per mile slower.
24. The Long Run Pace Rule
In your longest training runs, your pace should be at least 3 minutes per mile slower than your 5K pace. This ensures you avoid injury and recover in time. Exception: In hot weather, you will run even slower.
25. The Finish Time Rule
The longer the race distance, the slower your pace will be. How much slower? There are formulas to predict your performance. Exception: Terrain, weather, or how you feel on race day can affect the accuracy of the formula.