Saturday, 4 July 2015

The Golden Book of Runners -15 rules



As I had a two weeks break from running, I got to search for ideas to get quickly in shape again. So, I turned to my favourite site and I found the 15 golden rules of running.

This being said , here it is : The Golden Book of Runners.

1. The Specificity Rule
The most effective training mimics the event for which you're training.
This is the cardinal rule of training for any activity. If you want to run a 10-K at seven-minute-per-mile pace, you need to do some running at that pace. "Runners are best served by running at goal pace and in the expected environment of that race," says Ann Snyder, Ph.D., director of the human performance lab at the University of Wisconsin-Milwaukee.
2. The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week.
Joe Henderson, the first editor of Runner's World, and Joan Ullyot, M.D., author of three women's running books, first popularized the 10-percent prescription in the 1980s. "I noticed that runners who increased their training load too quickly were incurring injuries," says Dr. Ullyot.
3. The 2-Hour Rule
Wait for about two hours after a meal before running.
"For most people, two hours is enough time for food to empty from the stomach, especially if it's high in carbohydrate," says Colorado sports dietitian and marathoner Cindy Dallow, Ph.D. "If you don't wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting."
4. The 10-Minute Rule
Start every run with 10 minutes of walking and slow running, and do the same to cool down.
"A warmup prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature," says Jerry Napp, a Tampa Bay running coach. "The cooldown may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting."
5. The 2-Day Rule
If something hurts for two straight days while running, take two days off.
Two straight days of pain may signal the beginning of an injury. "Even taking five days of complete rest from running will have little impact on your fitness level," says Troy Smurawa, M.D., team physician for USA Triathlon.
6. The Heads-Beats-Tails Rule
A headwind always slows you down more than a tailwind speeds you up.
So expect to run slower on windy days. "I disregard the watch on really windy days because headwinds cost me 15 to 25 seconds a mile, and I only get a portion of that back after I turn around," says Monte Wells, a longtime runner in Amarillo, Texas, America's windiest city. "The key is to monitor your effort, not your pace. Start against the wind, so it's at your back in the second half."
7. The Conversation Rule
You should be able to talk in complete sentences while running.
A recent study found that runners whose heart and breathing rates were within their target aerobic zones could comfortably recite the Pledge of Allegiance. Those who couldn't were running faster than optimal.
8. The Seven-Year Rule
Runners improve for about seven years.
Mike Tymn noticed this in the early 1980s and wrote about it in his National Masters News column. "My seven-year adaptation theory was based on the fact that so many runners I talked to ran their best times an average of seven years after they started," he recalls.
9. The Sleep Rule
Sleep one extra minute per night for each mile per week that you train.
So if you run 30 miles a week, sleep an extra half hour each night. "Sleep deprivation has a negative impact on training," says David Claman, M.D., director of the University of California-San Francisco Sleep Disorders Center. "The average person needs seven and a half to eight hours of sleep, so increase that amount when you're training."
10. The Refueling Rule
Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.
"You need an infusion of carbs to replace depleted muscle glycogen, plus some protein to repair and build muscle," says Nancy Clark, R.D., author of Food Guide for Marathoners. "Ideally, the carb-protein ratio should be 4-to-1. Some examples would be 150 to 300 calories of low-fat chocolate milk, a recovery-sports drink, flavored yogurt, or a bagel and peanut butter."
11. The Don't-Just-Run Rule
Runners who only run are prone to injury.
"Cross-training and weight training will make you a stronger and healthier runner," says TriEndurance.com multisport coach Kris Swarthout. "Low- and nonimpact sports like biking and swimming will help build supporting muscles used in running, while also giving your primary running muscles a rest."
12. The Even-Pace Rule
The best way to race to a personal best is to maintain an even pace from start to finish.
Most of the 10,000-meter and marathon world records set in the last decade have featured almost metronome-like pacing. "If you run too fast early in the race, you almost always pay for it later," warns Jon Sinclair, the U.S. 12-K record holder and now an online coach (anaerobic.net).
13. The Even-Pace Rule
The best way to race to a personal best is to maintain an even pace from start to finish.
Most of the 10,000-meter and marathon world records set in the last decade have featured almost metronome-like pacing. "If you run too fast early in the race, you almost always pay for it later," warns Jon Sinclair, the U.S. 12-K record holder and now an online coach (anaerobic.net).
14. The Hard/Easy Rule
Take at least one easy day after every hard day of training.
"Easy" means a short, slow run, a cross-training day, or no exercise at all. "Hard" means a long run, tempo run, or speed workout. "Give your body the rest it needs to be effective for the next hard run," says Todd Williams, a two-time U.S. Olympian and online coach at pushthepace.com. Apply the hard/easy rule to your monthly and yearly training cycles by treating yourself to one easy week each month, and one easy month each year.
15. The 10-Degree Rule
Dress for runs as if it's 10 degrees warmer than the thermometer actually reads.
To put it another way, dress for how warm you'll feel at mid-run--not the first mile, when your body is still heating up. This means choosing the right apparel. (See the "Dress for Success" table) "On cold days, the new soft-shell tops and tights are light, warm, and breathable," says Emily Walzer, fabrics editor for Sporting Goods Business Magazine. "On warm days, wear a lightweight performance fabric next to your skin, which will disperse sweat through evaporation."

Source: http://www.runnersworld.com/

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