Skip to main content

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 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 (
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 (
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 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."


Post a Comment

Popular posts from this blog

Scrisoare catre fiul meu care nu va citi aceste randuri

Dragul meu,

stiu ca in ochii tai nu am fost mama perfecta.
Desi am facut tot ce am putut, mereu a ramas ceva ce putea fi mai bine facut, ceva ce ai fi avut nevoie si eu nu mi-am dat seama.

Dinainte sa te nasti, noi doi am fost prieteni.
Iti povesteam seara in timp ce priveam stelele tot ce am vazut, toate emotiile mele, cum e lumea in care vei veni. Iti spunea cat de bine ne vom intelege noi si ca vom fi bine. Ca orice s-ar intampla, noi ne avem unul pe altul si vom reusi impreuna sa trecem prin orice.
Si chiar asa a fost.
Iti citeam Sorell si fiul si am sperat din tot sufletul ca voi fi un parinte macar pe jumatate la fel de bun ca Sorell.
Poate am reusit sau poate nu. Doar tu stii asta.
Noi, mamele, mereu avem senzatia ca nu am facut tot ce trebuia. Dar poate tie ti-a fost de ajuns.

Stiu ca acum esti suparat ca te-am pedepsit luandu-ti laptopul. Si probabil tu crezi ca sunt nedreapta.
Si eu am crezut asta despre bunicii tai.
Dar cand vei mai creste, vei intelege ca parintii cauta s…

Daca ti-as spune ca poti avea totul, ai fi dispus sa platesti pretul?

,,nimic in viata nu este gratuit''.

E o vorba din batrani. Stiu ei ce stiu !

Gandindu-ma la asta mi-au venit in minte toate intamplarile cand am simtit ca pentru a ajunge la ceea ce imi doresc era necesar sa ma decid ce sunt dispusa sa ofer Universului in schimb.

Asa cum Phoenix trebuie sa arda intai, pentru a renaste din propria cenusa, la fel si eu a trebuit sa renunt la ceva care ma definea pentru a face loc altor lucruri mai bune.

Pentru ca nu exista lumina fara intuneric, yin fara yang, soare fara noapte si nu ai putea sti cand esti fericit, daca nu ai trecut prin perioade din care simteai ca nu mai gasesti iesirea.
Toata viata este un ciclu continuu de inceput si sfarsit.

Nu putem cunoaste extazul daca nu cunoastem agonia intai- si cu cat e agonia mai adanca, cu atat mai puternic vei putea simti extazul. Totul are un pret. Extazul se plateste prin agonie.

Pentru a te elibera de durere, trebuie sa o cunosti intai, sa treci prin ea. Nu te poti elibera de ceea ce nu cunosti.

Cuvantul care iti va schimba viata

''Daca singura rugaciune pe care o spui este Multumesc, este de ajuns.''
Meister Eckhart

Fii recunoscator pentru ceea ce nu ai....daca ai avea, ce rost ar mai avea viata fara vise?
Fii recunoscator pentru ceea ce nu stii...e o oportunitate sa inveti.
Fii recunoscator pentru toate greutatile prin care treci...doar asa vei creste.
Fii recunoscator pentru limitarile tale...ele iti dau oportunitatea sa te dezvolti.
Fii recunoscator pentru fiecare provocare...iti va construi caracterul si te va intari.
Fii recunoscator pentru greselile pe care le faci...te invata lectii valoroase.
Fii recunoscator pentru momentele cand te simti epuizat...inseamna ca ai dat tot ce puteai.

E usor sa fii recunoscator pentru lucrurile bune din viata ta...totusi, o viata plina de impliniri este data celor care au multumit pentru piedicile intalnite in drumul lor.
Recunostinta transforma ''zilele negre'' in "zile albe''.
Azi poate ti se pare greu sa spui Multumesc.