30 essential running rules
1. The rule of gradualness
If you decide to start running or return to the sport after a long break, then you should not rush from the start. Increase the load gradually.
2. The rule of individuality
It is not a fact that a training plan that suits your friend will suit you as well. Each athlete has their own history of physical performance, injuries, body parameters, etc. Personalization in training is the key to success.
3. " The Hermes Rule”
The Talarii, the sandals of the ancient Greek god Hermes, carried him swiftly through the air and were an essential attribute. Similarly, for a real runner, sneakers are an object of worship. Severely worn sneakers can lead to injuries. Depending on the model, your weight, the surface on which you run, the speed of wear of sneakers can be different. Don't forget to change your sneakers every 700-800 km. It is best to have several pairs of sneakers for each type of workout.
4. The stabilization rule
If you have excessive hyper-or hypopronation, then buy sneakers with an internal foot support. This will save you from various injuries.
5. Training plan rule
If you have a long-term personal training plan, then you need to be able to stick to it, finding all the means to conduct each specific workout in a given format and volume.
6. The first kilometer rule
Do not start the race at the fastest possible pace. This will quickly lead to acidification and a sharp drop in speed.
7. The five-sentence rule
If you can't say more than five sentences to someone running next to you without losing their breath, then you're probably running at an anaerobic threshold (i.e., at competitive speed, not running speed).
8. The “less but better " rule" ”
If you realize during an exercise that you are doing something at the end of the series, then you should reduce the number of sets, while maintaining the quality of the exercise.
9. The “do no harm " rule" ”
This rule is important not only in medicine, but also in sports. You don't need to exhaust yourself with excessive workouts if you want to, but at the same time you are not functionally ready for them.
10. The “before and after " rule" ”
Always do a warm-up and a hitch at every training session and especially at competitions.
11. The “30+ " rule”
When preparing for a marathon, experienced runners need to do the last long training session (about 30 km) no later than a month before the upcoming start.
12. Pulse rule
It is very important to monitor the pulse during running workouts. This is especially true for beginners. By working in the right pulse zones, you will make your workouts effective and eliminate the risk of overtraining.
13. Food rule
Proper nutrition is one of the most important pillars that support an effective training process. Do not overeat at night, do not eat fast food, minimize sweet, fatty and salty foods. Proper nutrition is our everything.
14. The rule of carbohydrate loading
A few days before a marathon or half marathon, make a special emphasis on carbohydrates in your diet. To increase the glycogen reserves to a level that would be enough for a full marathon, a special diet was invented, called "carbohydrate loading". The essence of the diet is to first lower the glycogen reserves to a certain minimum limit, which will then force the body to accumulate it for the future. Do not confuse carbohydrate loading with gluttony during regular workouts.
15. The rule “I don't know – I don't eat”
Before a responsible start, do not consume anything that you have not tried before. This can lead to an upset gastrointestinal tract, and then all your long efforts will be in vain.
16. The rule of quality sleep
If you exercise a lot, try to get at least 8 hours of sleep. If you exercise every day, but sleep "every other time", then this will significantly reduce your potential.
17. Recovery rule
Pay very close attention to the recovery process. If you have done a high-intensity, effective workout, then it is recommended to do a day of rest after it, even if it seems that you are ready to roll the mountains the very next day.
18. Rule " 38.5”
Doctors will recommend the patient to exclude any kind of load, if you come to them for an appointment with complaints about something. However, professional athletes often train, even if they feel a slight cold and weakness. It is strongly not recommended to train if the temperature is high (38.5 and higher).
19. Rehabilitation rule
If you have a serious injury, then you do
21. The rule of systematization
If you train with a coach, and he writes you a plan, you do not need to make adjustments to it yourself if you have missed several training sessions for some reason. The system is important here. And the plan is the right sequence of actions.
22. Intermediate goals rule
Not all at once. Before you reach your main goal, set and try to achieve smaller and more feasible tasks.
23. The interval rule
For almost every runner who wants to achieve results in running, it is important to increase aerobic performance and speed over long distances – VO2max interval training. By straining the aerobic system, the pace of interval training optimizes the amount of blood being pumped and the amount of oxygen your muscles can use.
24. The “slow but true " rule”
A long cross-country run (over 80 minutes) should be run a quarter slower than your five-kilometer pace run.
25. The rule of rest after the race
After the competition, you must rest for a certain number of days. Do not do heavy training in the first recovery week after the race.
26. Equipment selection rule
Dress for a jog based on how you will feel in the middle of a workout. In the cold season, remember the rule of "three layers".
27. Diversity rule
Swimming, cycling, and crossfit will make those muscle groups that are less involved in smooth running work. Adjacent or strength training will make you a stronger and healthier runner. Non-impact sports such as cycling or swimming will help to form the auxiliary muscles used in running, while giving the "running" muscles a temporary rest.
28. Sequence rule
The results of each athlete will undoubtedly grow with any training process. But you need to understand that this is not a matter of a single month or even a year. Professional track and field athletes trained for years before reaching the top.
29. The pleasure rule
Training should not take place in mental anguish. You should like the training process, and then it will be useful.
30. Go hard or go home!