If you run 30 miles a week, you should sleep an extra half an hour every night.

“If you wait not long enough, the food will not be fully digested and absorbed, which will increase the risk of abdominal cramps, abdominal distension and even vomiting during exercise.” If the food you eat contains high protein and fat, you need to wait for 3 hours.

After the race, for every mile (about 1.6 kilometers) in the race, let yourself rest for one day, and then train or participate in the race.

“I don’t think about my pace when I run in the wind, because the wind will slow me down by 10-15 seconds per kilometer, and I can only make up for part of it after I turn around.” Long distance runner Monte Wells said, “The key is to pay attention to your efforts, not speed.” 09.

04.10-minute rule Each run starts with a 10-minute walk and jog, and the same method is also used to start the closing exercises after running.

Recently, Bob Cooper, a columnist of Runner’s World, a well-known American running website, reorganized and summarized the “20 golden rules” about running, from training to competition, from diet to rest, and told you the “secrets” you have to know during running.

“Your stomach and intestines are used to specific nutrients, and if you change the diet, you will increase the risk of indigestion,” said Cindy Dallol.

Joan Yorot put forward the 10% rule as early as the 1980s.

“The long-distance training of the simulated marathon needs to be divided into several times and for a long time.” Marathon coach Keina Landman said, “When you can run 32 kilometers, it can help you have a concept of the whole horse in your mind.” 11.

“The best way to train runners is to practice in the same environment,” explains Dr.

The law of compensatory sleep In the weekly training, every mile (about 1.6 kilometers) should be increased by 1 minute of sleep time every night.

06.

Exception: There is no need to over-supplement carbohydrates before daily training or short distance race, otherwise it is overeating.

In training, especially when running at night, keep left to face the coming car to ensure safety.

Runner running micro assistant Runningassistant running is very simple, as long as you open your feet, you can be free; Running is also very complicated, because unscientific running methods will not benefit your health, but will hurt you unconsciously.

A study shows that runners whose heart rate and respiratory rate are within the target aerobic zone may easily recite some articles.

If you want to finish the race at 1.6 kilometers per 7 minutes in the 10K race, you need to train at this pace.

This means taking a rest of 6 days after running 10 kilometers, or taking a rest of 26 days after running a marathon.

Habit diet Do not eat or drink some new food or drink before training or competition.

01.

Sports columnist Joe Henderson and running expert Dr.

07.

“Sleep is the best way to repair the injury in training,” said David Klarman of the University of California Insomnia Treatment Center.

The rule of conversation When you run, when you can say a complete sentence, it means that your speed is still within the scope of your ability.

The upwind rule should not run too fast in windy days.

“Warming up before exercise can help the body increase blood flow and increase the temperature of core muscles,” said Jerry Napp, a long-distance running coach.

Ann Schneider, who focuses on human body performance.

The rule of replenishment is that after any race, training or long run, you need to take a mixture of carbohydrate and protein, or supplement water within 30-60 minutes.

running sling bag

The rule of 02.10% should not increase the amount of training by more than 10% per week.

Or stick to your habits.

For those who can’t do it, the speed is beyond their ability.

“For most people, two hours is enough to digest the food in their stomach, even if they eat high-carbohydrate food,” said Dallol, a sports nutrition expert in Colorado.

Carbohydrate law In the days before the long-distance race, the diet should pay more attention to carbohydrates.

05.2 Rule of Heaven If you feel pain for two consecutive days, it may be the precursor of injury.

This is the most basic and important rule.

“Even if you take a full rest for five days, it will not have a great impact on your health,” said Troy Smulava, an American triathlon.

13.

“You need to take carbohydrates to replace damaged muscle glycogen and supplement protein to repair muscle.

“I have noticed that if the runners increase their training too fast, they are likely to get injured.” The 03.2-hour rule is to run about two hours after meals.

In theory, the ratio of carbohydrates to protein is 4:1.
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The most effective training method for an event is to imitate the upcoming competition.

Jack Foster, the holder of the 1974 – 1990 marathon world record (2 hours, 11 minutes and 18 seconds), first proposed this rule, “My method is to take a day off every mile of race.” 08.

“The average person needs seven and a half hours to eight hours of sleep, and the amount of sleep needs to be increased after training.” 14.

10.32km rule Before participating in the marathon race, you should run at least 32km.

12.

“When running, it is better to face the direction of the car, and it will be safer,” said Adam Quevas, a marathon runner.