Exception: it’s not easy to talk in endurance runs or difficult races.
Everyone needs an average of 7.5-8 hours of sleep a day, so sleep time should be increased when training,” said David Klarman, a sleep disorder research expert.
Calm after the game may be more important.
Joan ullyot, a running expert, put forward the 10% rule as early as the 1980s.
“If you wait not long enough, the food will not be digested and absorbed correctly, which may lead to abdominal cramps, abdominal distention and even vomiting.” Exception: after eating high carbohydrate food, you can jog for 90 minutes, while if the food you eat contains high protein and high fat, you need to wait for 3 hours.
“In cold weather, the new soft tights are light, warm and breathable.
He wrote in the column of international celebrity news: “many runners I talked to take an average of 7 years to get the best results.” exception: short distance runners may take 10 years.
Exception: you don’t need to over supplement carbohydrates before daily training or short-distance competition, otherwise you are overeating.
“For most people, two hours is enough to digest the food in their stomach, even if they eat high carbohydrate food,” said Cindy dallow, a Colorado sports nutrition expert and marathon runner.
Exception: for some high-energy people, extra sleep is not necessary.
No.2 two hour rule wait 2 hours after eating before running.
Long distance runner Monte Wells said, “when running in the wind, I don’t look at my watch at all, because the headwind will slow me down by 15-25 seconds per mile.
Adding more carbohydrates in the first few days of the game can fill the game with energy.
In other words, when you run halfway, your body temperature still rises, which means you choose the right thickness.
No.8 carbohydrate rule in the days before long-distance competition, diet should pay more attention to carbohydrates.
Today, I have sorted out the 15 “hidden rules” of running summarized by the famous running magazine runner world after visiting sports celebrities.
A study shows that runners whose heart rate and breathing rate are within the target aerobic zone may be comfortable to recite the pledge of allegiance.
As early as the 1980s, Mike Tim noticed this.
Exception: if the injury lasts for two weeks, even if you rest for a period of time, you should see a doctor.
Exception: when running into the left corner, the right side of the road is obviously safer.
No.6 upwind rule upwind will reduce your speed by more than downwind.
The no.1421 degree rule keeps the temperature of clothes on during running 12 degrees Celsius higher than the temperature shown by the thermometer.
The key is to pay attention to my effort, not speed.” exception: when running across the country, if the wind blows on your back, you will run faster than usual.
Joe Henderson, the first editor of runner’s world, and Dr.
“Even a complete five-day rest will not have a great impact on your health,” said Troy smurawa, an American Triathlon doctor.
“Lack of sleep has a negative impact on training.
During the horse racing season, we have to make a systematic training plan for ourselves.
When there are buildings on the left side, the right side is also safer.
“You need to eat carbohydrates to replace damaged muscle glycogen, supplement protein and repair muscle.
Wearing a lighter close fitting garment in hot weather can evaporate sweat,” said Emily wolzer, editor of sporting goods magazine.
No.110% Rule: the increase of training amount per week shall not exceed 10%.
Exception: in case of high temperature, the warm-up time can be less than 10 minutes.
No.13 new shoes rule when you run 500-600 kilometers, you have to change a pair of new shoes.
No.4 two day rule if you are injured for two consecutive days while running, you need to rest for two days.
“Buy a new pair of shoes and wear them alternately before they wear badly.
Rules on the left side of No.10 Road: in order to ensure safety, you need to pay attention to traffic when running.
No.7 conversation rules you should be able to say complete words during running conversation.
Exception: if the temperature is not lower than 21 ℃, wear the lightest and brightest clothes.
The No.15 long-distance running speed rule is based on the longest running speed, which is at least 3 minutes slower per mile (about 1.60934 km) compared with the speed of 5 km…
If you run 30 kilometers a week, you should sleep half an hour more every night.
97 rule runner to get promoted.
In theory, the ratio of carbohydrates to protein is 4:1,” said Nancy Clark, marathon athlete diet guide.
Jack foster, the world record holder of Marathon (2 hours, 11 minutes and 18 seconds) from 1974 to 1990, first put forward this rule, “my method is to take a day off every mile.” exception: if you don’t do your best in the race, the recovery time can be shortened accordingly.
Sudden stop can cause leg cramps, nausea, dizziness or fainting,” said running coach Jerry Knapp.
It will take about 7 years for the No.
“Warm up preparation can increase blood flow and core muscle temperature.
Exception: if you don’t have hard training or competition within 24 hours, it’s not so important to replenish energy in time.
“I noticed that if runners increase their training too fast, they are prone to injury.” exception: if you just have a rest, the weekly training amount can increase by more than 10% until it is close to your normal training amount.
Exception: the wear rate of shoes mainly depends on the type of shoes, people’s weight, pace and road conditions.
When I turn around, I can only make up for part.
NO.11 Sleep rules during weekly training, sleep should be increased by 1 minute for each kilometer run.
No.12 energy supplement rule after any competition, hard training or long-distance running, you need to eat a mixture of carbohydrates and protein, or supplement water within 30-60 minutes.
No.5 post race recovery rules in the race, let yourself rest for one day for every 1.6km, and then rest for 6 days after 10km, or 26 days after marathon.
No.3 ten minute rule walk and jog for 10 minutes before each run, and use the same method when calming down.
Don’t wait until the only pair of shoes becomes worn out,” said green, editor of runner’s world.
If you feel pain for two consecutive days, it may be a precursor to injury.