Joan jurot, a running expert, put forward the 10% rule as early as the 1980s.

“Sleeping is the best way to repair the injury during training,” said David Klarman of the insomnia treatment center of the University of California.

When I turn around, I can only make up for part.” Long distance runner Monte Wells said, “the key is to pay attention to your effort, not speed.” 09.

Runner running micro assistant ❤ A video that wants to run after watching it ❤👇 01:53 running is very simple.

This means taking six days off after 10K or 26 days off after marathon.

01.

“Normal people need an average of 7.5 to 8 hours of sleep, and the amount of sleep needs to be increased after training.” 14.

12.

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

“The long-distance training of simulated marathon needs to be divided into many times and 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 lantman said 11.

07.

If you want to finish the 10K race at 1.6km every 7 minutes, you need to train at this pace.

Sudden cessation of exercise may cause muscle spasm, nausea, vomiting and even dizziness.” Exception: in case of high temperature, the warm-up time can be less than 10 minutes.

06.

For every mile (about 1.6 kilometers) you run in the race, you can rest for a day, and then train or participate in the race.

“I’ve noticed that if runners increase their training too quickly, they are prone to injury.” 03.2 hour rule: run about 2 hours after meals.

13.

“If you don’t wait long enough, the food will not be fully digested and absorbed, which increases the risk of abdominal cramps, abdominal distention and even vomiting during exercise.” If the food you eat is high in protein and fat, you need to wait 3 hours.

04.10 minute rule each run starts with 10 minutes of walking and jogging, and the same method is used after running.

Exception: you don’t need to over supplement carbohydrates before daily training or short-distance competition, otherwise you are overeating.

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

Joe Henderson, editor of sports column, and Dr.

Upwind rule don’t run too fast in windy days.

As long as you step on your feet, you can be free; Running is also very complicated, because unscientific running methods will not be good for your health, but will hurt you unknowingly.

“When running in the wind, I don’t consider my pace at all, because the headwind will slow me down by 10-15 seconds per kilometer.

This is the most basic and important rule.

“Exercise and cooling down after exercise may be more important.

Habitual eating rules don’t eat or drink some new food or drink before training or competition.

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

Recently, Bob Cooper, a columnist for the famous American running website runner \ ‘sworld, rearranged and summarized the “20 golden rules” about running, telling you the “secrets” you have to know in running, from training to competition, from eating to rest.

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.” 08.

When you can say a complete sentence during running, it means that your speed is still within your ability.

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

“The best way for runners to train is to practice in the same environment.” Dr Ann Schneider, who focuses on human performance, explains.

“Your intestines and stomach are used to specific nutrients.

running waist packs

Recovery rule after the race.

The 10.32km rule runs at least one 32km distance before participating in a marathon.

Stick to your eating habits.

05.2 day rule if you feel pain for two consecutive days, it may be a precursor to injury.

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

02.10% Rule: do not increase the amount of training per week by more than 10%.

The most effective training method for an event is to imitate the upcoming game.

Sleep supplement rule in weekly training, every mile (about 1.6 kilometers) you run, you should add one minute of sleep time every night.

Carbohydrate rule in the days before long-distance competition, pay more attention to carbohydrates in diet.

Left walking rule during training, especially during night running, keep left walking and face the incoming car to ensure safety.

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

“Even a complete rest of five days will not have a great impact on your health.” Troy smiulava, an American Triathlon doctor, said.

Replenishment rule after any race, training or long-distance running, you need to ingest a mixture of carbohydrates and protein, or replenish water within 30-60 minutes.

“When running, it’s better to face the direction of the car, which will be safer.” Said marathon runner Adam quivas.

If you change your diet, you will increase the risk of indigestion.” Cindy Dallol said.