More and more people are falling in love with long-distance running, not only to exercise the body can also exercise mental fortitude. However, if you do not run properly, it may cause harm to your body. How to do long-distance running without injury? Remember to pay attention to the following 17 rules of practice running:
The most effective way to train for a race is to mimic the race you are about to participate in. This is one of the most basic and important rules. If you want to finish at a certain pace in a race, then you need to train at that pace. The best way for runners to train is to practice in the same environment.
[10% Rule] Don’t increase your training volume by more than 10% per week. If runners increase their training volume too quickly, they are prone to injuries.
[2-Hour Rule] Train for running about 2 hours after a meal. For most people, two hours is enough time for the food in the stomach to be digested, even if they have eaten a high-carbohydrate meal. If you don’t wait long enough, the food will be digested and absorbed insufficiently, increasing the risk of painful abdominal cramps, bloating and even vomiting during exercise. And if you eat food that is high in protein and fat, you will need to wait 3 hours.
[10-minute rule] Start each run by doing a 10-minute brisk walk and jog, and use the same method to start winding down after the run. Warming up before exercise helps the body increase blood flow and raises the temperature of the core muscles. And jogging after exercise is even more important, as stopping exercise abruptly can cause cramping, nausea and vomiting, and even dizziness. In warmer temperatures, the warm-up time can be appropriately reduced.
[2-Day Rule] If you feel pain for two days in a row, it may be a precursor to injury. Even five days of complete rest will not have a great impact on your fitness level.
[Habitual Diet Rule] Don’t eat or drink some new food or drink before a training session or a competition, stick to what you are used to eating. Because your stomach and intestines are used to specific nutrients, changing recipes will increase the risk of indigestion.
【Rule of Conversation】When you are running, when you can still utter a complete sentence, it proves that your speed is still within your ability. A study showed that those runners whose heart and respiratory rates were within the target aerobic zone could easily communicate and talk. And those who couldn’t do so proved that the speed was beyond their ability.
[32-kilometer rule] Before running a marathon, run a distance of 32 kilometers at least once. Long-distance training that simulates a marathon needs to be divided into multiple times and is time-consuming. When you can run 32 kilometers, it helps you get a general picture in your mind of the difficulty and distance of a full marathon.
[Carbohydrate Rule] In the days leading up to a long-distance race, the diet steps up the emphasis on carbohydrates. However, there is no need to over-supplement with carbohydrates before daily training or shorter races.
[The Rule of Replacement Sleep] For every mile (about 1.6 kilometers) run during a weekly training session, one minute of sleep should be added each night. If you run 30 miles (about 48 kilometers) a week, you should sleep an additional half hour each night. Sleep is the best way to repair training damage. Normal people need an average of seven and a half to eight hours of sleep, and with training, the amount of sleep needs to be increased again.
[Rule of Replenishment] After any race, training or long run, you need to consume a mixture of carbohydrates and protein, or hydrate within 30-60 minutes. You need to consume carbohydrates to replace damaged myoglycogen and protein to repair your muscles. Theoretically, the ratio of carbs to protein is 4:1.
[Cross-training rule] Runners who run just for the sake of running are prone to injuries. Cross-training and strength training can turn you into a stronger and healthier runner. Low-stress exercises like biking and swimming help allow you to use your secondary muscles while running while giving your primary muscles a rest.
[Law of Uniformity] The best way to achieve a personal PB (best time) is to run the race at an even pace. The world’s top runners in the marathon finish the race at an even pace. If you run too fast at the beginning of the race, you will pay a heavy price later.
The longer the race distance, the slower your pace should be. The slower the pace, the longer you can stay at that pace.
The rule of new shoes: After running 700-800 kilometers, it’s time to get new shoes. Buy new shoes before they are worn out, or prepare more shoes to wear alternately.
【10℃ Rule】Wear clothes to keep the temperature 10℃ higher than the temperature shown by the thermometer when running. If you wear clothes that are just right for the day’s weather, you will feel just right when you first go out. However when you start running for a while and start sweating you will feel hot. In cold weather, a windbreaker and athletic leggings will make you feel very light and warm when you run. In hot weather, wearing a thin sports T-shirt and shorts can make you run without any burden.
【Long distance running speed rule】The pace for completing the longest distance run is at least about 2 minutes slower per 1 kilometer compared to the pace for running 5 kilometers. You can’t run too slow in a long-distance race. And running too fast affects recovery and increases the risk of injury.
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