Exception: don’t overdo carbs before your daily training or short distance race, or you’re overeating
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Eating habits don’t eat or drink new food or drink before training or competition
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The 19.10 ℃ rule is that the temperature of wearing clothes during running is 10 ℃ higher than the temperature indicated by thermometer
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“For most people, two hours is enough to digest food in their stomach, even if they eat high carbohydrate food.” Dallol, a sports nutrition expert in Colorado
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“I’ve noticed that runners are prone to injury if they increase their training too quickly.” 03.2 hours after meals, about 2 hours after running training
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The most effective training method for a competition is to imitate the competition to be participated in
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“If you run too fast at the beginning of the race, you will pay later.” Said Jon Sinclair, the US 12K record holder
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“Before the shoes wear badly, buy a new pair of shoes and wear them alternately.” Running columnist Warren Green said
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“The best way for runners to train is to practice in the same environment.” Dr
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The rule of supplementary sleep: for every mile (about 1.6km) you run every week, you should increase your sleep time by one minute every night
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Uniform law the best way to achieve personal Pb is to finish the race at a uniform speed
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Cross training rule runners who just want to run are likely to get hurt
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When I turn around, I can only make up part of it.” “The key is to pay attention to your effort, not your speed,” said long-distance runner Monte wells 09
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Sudden cessation of exercise can cause muscle spasms, nausea and vomiting, and even dizziness Exception: warm up time can be less than 10 minutes at higher temperatures
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“In cold weather, the cotton coat and sports tights will make you feel very light and warm when running
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Carbohydrate rule in the days before the long distance race, diet should pay more attention to carbohydrate
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01
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04.10 minutes rule every run starts with 10 minutes of walking and jogging, and ends with the same method
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“When running in the wind, I don’t think about my pace at all, because the headwind will slow me down 10-15 seconds per kilometer
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Ann Schneider, who focuses on human performance, explains
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02.10% rule the increase of training amount per week should not exceed 10%
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That means taking a six day break after 10 kilometers, or taking a 26 day break after a marathon
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Sports editor Joe Henderson and running expert Dr
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“You need to take carbohydrates instead of damaged muscle glycogen, add protein to repair muscle
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Replenishment rule after any race, training or long-distance run, you need to take a mixture of carbohydrate and protein, or replenish water within 30-60 minutes
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Rule of recovery after a race: for every mile (about 1.6km) you run in a race, give yourself a day off before you train or compete
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“Even a full five-day rest won’t have a big impact on your health.” Troy smiulava, an American Triathlon doctor, said
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How slow should I run? According to the standard set by Jack Daniels, for example, 1.6km takes 4 minutes and 20 seconds, so 5km takes 15 minutes, 10km takes 31 minutes and 08 seconds, half marathon takes 1 hour, 8 minutes and 40 seconds, and full marathon takes 2 hours, 23 minutes and 47 seconds
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Theoretically, the ratio of carbohydrate to protein is 4:1
Most of the world record makers of the 10K and marathon races in the past decade have been completed in uniform speed
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When you run, when you can say a complete sentence, it means that your speed is still within your ability
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If your clothes are just right for today’s weather, you will feel just right when you go out
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Rule of finish time the longer the distance, the slower your pace
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“If you don’t wait long enough, food will not be fully digested and absorbed, thus increasing the risk of abdominal cramps, abdominal distension and even vomiting during exercise.” And if you eat foods high in protein and fat, you need to wait three hours
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In hot weather, wearing a thin sports T-shirt and sports shorts can help you absorb sweat when you sweat, so that you don’t have the burden when you run.
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“Sleep is the best way to repair injuries in training,” said David Klarman of the University of California insomnia center
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It’s safer.” Said marathon runner Adam queevas
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07
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“Normal people need an average of seven and a half to eight hours of sleep, and training requires more sleep.” 14
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18
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“When running, it’s better to face the direction of the car
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However, when you start running for a while, you start sweating and feel hot
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06
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13
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If you change the diet, you will increase the risk of indigestion.” Cindy Dallol said
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This is a basic and very important rule
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“Your stomach and intestines are used to certain nutrients
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” Said Nancy Clark, a marathoner’s dietician
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The 10.32km rule is to run 32km at least once before running a marathon
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If you feel pain for two consecutive days, it may be a sign of injury
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“Warming up before exercise can help the body increase blood flow and the temperature of the core muscle groups,” said long-distance running coach Jerry Knapp
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Joan yurot proposed the 10% rule as early as the 1980s
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Click the blue words above, remember to pay attention to us! Running is very simple, as long as you open your feet, you can be free; running is also very complex, because unscientific running method will not benefit your body, but will hurt you unconsciously
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Recently, Bob Cooper, a columnist of runner’s world, a well-known running website in the United States, reorganized and summarized the “20 golden rules” of running, from training to competition, from diet to rest, to tell you the “secrets” you have to know in running
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15
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If you want to finish a 10k race at 1.6K every 7 minutes, you need to train at that pace
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In training, especially in night running, keep to the left and face the oncoming car to ensure safety
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“The long-distance training of simulated marathon needs to be divided into many times and for a long time.” “When you can run 32 kilometers, it can help you have an idea of the whole horse in your mind,” marathon coach kina lentmann said 11
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Jack foster, the holder of the 1974-1990 marathon world record (2 hours, 11 minutes and 18 seconds), first proposed the rule, “my method is to take a day off for every mile.” Don’t run too fast on windy days
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17
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“Cross training and weight training can make you a stronger and healthier runner.” “Low stress sports, such as cycling and swimming, can help you use your auxiliary muscles while running, while resting your main muscles,” outdoor coach Chris swarsot said 16
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For those who can’t, the speed is beyond their ability
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If you run 30 miles a week, you should sleep an extra half hour every night
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Rule of new shoes when you run 700-800 km, you need to change a pair of new shoes
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Stick to your eating habits
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12
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Runners whose heart rate and breathing rate are within the target aerobic zone may easily recite articles, according to a study
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