Here are 19 essential rules for running to guide you through the challenges and triumphs of running, ensuring not only success but also a satisfaction along the way.
Running longer distances, such as 10 kilometers or more, requires not only physical stamina, it demands a comprehensive approach. Amateur runner reaches his best times after about 7 years of practice.
1. Be specific in setting your goals
This is a basic rule of thumb for any run, even short distances like 5km. If you want to run 10 km. with an average pace of 5 min per 1 km, you should at least try to achieve it a few times before entering an official race.
Also it is recommended to do a few simulations of the race itself. The exception to this rule is if you’re training for a marathon or ultramarathon, as this will require a longer recovery period.
2. The 10 percent rule
Increase your total weekly mileage by no more than 10% per week, especially if you’re just starting out. For example, if you run 4 times a week for 5 km, i.e. a total of 20 km. Next time, try not to run more than 22 km, but the adrenaline rush will probably make you run more. This can prevent you from major injuries later on.
3. The two-hour rule
This applies to eating before running. Avoid eating a large meal 1:30 – 2 hours before running. If you’re running in the morning and you’re very hungry, you might want to eat something small to calm your stomach juices, e.g. few nuts or 1-2 plain crackers.
4. The 10-minute rule
Many experts say that before running you should start with about 10 minutes of walking or jogging and then finish the same way. Or before run you can go a lbit faster than your normal pace. Then do few quick basic warm-ups for the joints.
After finishing a run, especially if it was 10+ km. You have to warm up on the spot and then go home. Your body will thank you.
5. The 2-day rule
To protect yourself from injury, listen to your body. Therefore, if something hurts you for 2 consecutive days while running, take a break. This will hardly affect your training, but it can protect you from major injuries.
6. The familiar food rule
Do not eat or drink anything unfamiliar before strenuous (long) training. Most likely, your stomach has developed habits for the food it processes and stressing it with a new one before a training can have unpleasant effects.
7. Recovery after a long run
Almost all specialists and coaches agree that for every mile (1.6 km) you should rest 1 day before returning to intense training or competing in the next race. This means about 1 week of rest if you raced 10 km or nearly a month after a marathon. Of course, that doesn’t mean you can’t do a few kilometers, but they should be at a comfortable pace.
In fact, the “creator” of this rule is Jack Foster, who held the record for the marathon distance in the period 1974-1990. It’s hardly a coincidence.
8. The conversation rule
It is very important to be able to speak freely after training if you are running at a normal pace. If you can’t even say two words, then you’ve been running at a pace above your optimum. Of course, this is perfectly normal
9. The 32nd kilometer rule
If you are preparing for a marathon (42 km) you must have run 32 km at least once during your training regime. This is enough distance to simulate both fatigue and muscle endurance during a race. This rule is one of the debates in the world of runners. Some coaches believe that 28-30 km is enough, while others believe that 38-39 km. are a better solution.
10. The carb rule
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A few days before a race ot intense training, you can increase your carbohydrates in the diet (the diet you follow). This does not mean, however, that you get them from sweets. Focus on pasta and you won’t go wrong.
11. The oncoming traffic rule
If you have to run on the streets, do exactly what you were taught in school – run against traffic and wear reflective clothing. Of course, in sharp turns, this rule can be slightly modified.
12. The “Ups Beat Downs” Rule
Even a very small elevation can have a negative impact on your running times, so keep that in mind when choosing your running terrain.
13. The sleep rule
Trainers say that we should sleep 1 minute more for every 1.6 km, i.e. if we run 16 km per week we should spend 16 minutes more for sleep than we usually sleep. Of course, if you are more energetic this may not apply to you.
14. The Recharge Rule
After intense training, we must “recharge” our body with carbohydrates and proteins, and we should not delay by more than 30 to 60 minutes. In this way, our body uses protein to repair muscle fibers and carbohydrates for depleted muscle glycogen.
15. The “Not Just Running” Rule
A favorite running rule. Various studies prove that runners who only run during their training have a higher chance of injury than those who do additional exercises. They are important because they develop what we call the “supportive muscles” for running. Or, as some would put it, “your tone will go up.”
However, experts recommend that if your time is limited, you should focus only on running.
16. The Permanence Rule
If you want to improve your personal record on a long distance, it is better to focus on a general increase in pace, rather than a faster speed at the beginning, which will use up a significant part of your energy.
17. The new shoes rule
One of the most often overlooked rules among amateur runners. This is very important rule. Even if your running shoes look like new, it is recommended to replace them if you have run 650-800 km with them. This is because modern running shoes use gels and materials that over time and pressure are not as effective. You can extend the life of your favorite running shoes a bit if you use more than 1 pair or have separate types for “fast” runs and “marathon” distances. But remember, when your sneaker loses its qualities, the friction and vibrations are absorbed by the joints, and they cost more than 1 pair of shoes, right?
18. The Easy-Hard Rule
It is directly related to rest. Experts recommend that after a “hard” workout you either rest or do a “light” one. “Light” means slow and/or short running, cross training. The same cycle can be applied to your weekly or monthly schedule.
19. The 10 degree rule
Dress like you’re running in weather about 10-15 degrees warmer than the thermometer indicates. In other words, dress the way your body will feel mid-run, not the first few meters. In cold weather, you can fit an outer garment that you can easily take off on the go and keep in your hand if you can’t leave it somewhere.
In conclusion
Following these important running rules (principals) can significantly enhance your performance and mitigate risks of injuries. From proper hydration and nutrition to pacing strategies and adequate rest, each rule plays a crucial role in optimizing endurance and maximizing results. By integrating these principles into your training routines, you can cultivate resilience, consistency, and long-term progress.
