Exception: in case of high temperature, the warm-up time can be less than 10 minutes.
“Cross training and weight training can make you a stronger and healthier runner.
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.
It’s not just running rules.
Exception: if you want to go crazy once, eating something new may be better than not eating.
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Exception: some coaches recommend running up to 25 kilometers, while others think they can run 35 kilometers.
“You need to eat carbohydrates to replace damaged muscle glycogen, supplement protein and repair muscle.
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Uniform rule the best way to achieve personal best is to finish the race at a uniform speed.
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.
This means taking six days off after 10K or 26 days off after marathon.
Rules on the left side of the road.
Exception: the best way to make running better is running.
32 kilometer rule before participating in the marathon, you must run at least 32 kilometers once.
Conversation rules you should be able to say complete words during running conversation.
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Dr.
According to California law, run on the left side of the road unless you run on the sidewalk.
Recovery rules after the game.
It takes about 7 years for regular runners to get promoted.
If you feel pain for two consecutive days, it may be a precursor to injury.
A study shows that runners whose heart rate and breathing rate are within the target aerobic zone may comfortably recite the pledge of allegiance.
Sleep rules during weekly training, sleep should be increased by 1 minute for every mile (about 1.6 km).
4.
When I turn around, I can only make up for part.
Exception: for some high-energy people, extra sleep is not necessary.
Exception: if the injury lasts for two weeks, even if you rest for a period of time, you should see a doctor.
Exception: it’s not easy to talk in endurance runs or difficult races.
This is a very important rule.
In order to ensure safety, pay attention to the traffic when running.
When you can run 32km, it can help you have a concept of the whole marathon in your mind,” said marathon coach Langman.
If your time is limited, spend as much time as you can on running.
“If you run too fast at the beginning, you will pay a price later,” said Jon Sinclair, the US 12000 meter record holder.
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The amount of speed reduction caused by uphill is greater than that of downhill lifting, so uphill training is slower than training on flat ground.
10% Rule: the increase of training amount per week shall not exceed 10%.
The training distance should be shorter than the target competition distance, or intermittent training according to the target speed.
Carbohydrate rules in the days before long-distance competition, pay more attention to carbohydrates in diet.
10 minute rule walk and jog for 10 minutes before each run, and calm down in the same way after running.
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Most of the world records in the 10000 meters and marathons in the past decade have been completed at a uniform speed.
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.
The most effective training method of specificity rule is to imitate the competition environment to be participated in.
For every mile (about 1.6 km) in the competition, let yourself rest for a day, and then train or participate in the competition.
New shoes rule: when you run 700-800 kilometers, you have to change a pair of new shoes..
As early as the 1980s, Mike Tim noticed this.
If you want to run 10K at the speed of 1.6km every seven minutes, you need to train at this speed.
“Even a complete rest of five days will not have a great impact on your health,” said the American Triathlon doctor.
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Exception: it is impractical to completely imitate a competition in training, especially long-distance competition.
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Daily eating rules don’t eat or drink some new food or drinks before running.
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2-hour rule: wait 2 hours after eating before running.
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If you run 30 miles a week, you should sleep half an hour more every night.
“A long-distance simulated marathon requires a lot of time for your feet.
Exception: when you train in the field on high ground, the average speed is faster than on flat ground.
Exception: you don’t need to over supplement carbohydrates before daily training or short-distance competition, otherwise you are overeating.
Exception: if you don’t have hard training or competition within 24 hours, it’s not so important to replenish energy in time.
Adding more carbohydrates in the first few days of the game can fill the game with energy.
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.
If runners just want to run, they are easy to get injured.
Joan ullyot, a running expert, put forward the 10% rule as early as the 1980s.
In theory, the ratio of carbohydrates to protein is 4:1,” said Nancy Clark, the marathon runner’s diet guide.
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“For most people, two hours is enough to digest the food in their stomach, even if they eat high carbohydrate food,” said Darrell, a sports nutrition expert in Colorado.
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“If you wait not long enough, the food will not be digested and absorbed correctly, which can 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.
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“I noticed that if runners increase the amount of training too quickly, they are prone to injury.” exception: if you just have a rest, the amount of training per week can increase by more than 10% until it is close to your normal amount of training.
Exception: in other areas, there are different traffic rules, which should be run according to local conditions.
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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 10-15 seconds per kilometer.
Low stress sports, such as cycling and swimming, help you use auxiliary muscles while running and rest your main muscles,” said outdoor sports coach Chris.
2-day rule if you are injured during running for two consecutive days, you need to rest for two days.
Upwind rule upwind will reduce your speed by more than downwind.
Regular uphill and downhill.
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Exception: this rule does not apply to mountain running or when there is wind.
“The energy consumed by climbing can’t be fully recovered when you go downhill, because a lot of energy is consumed when you touch the ground downhill,” said kozin, a marathon training instructor at Indiana University.
“Your stomach is used to certain nutrients, and changing your diet will increase the risk of indigestion,” Cindy Dallol said.