THE 25 GOLDEN RULES OF RUNNING (Part 2/2)

13. The Left-Side-Of-The-Road Rule

To keep safe, run facing traffic.

14. The Up-Beats-Down Rule

Running uphill slows you down more than running downhill speeds you up.

15. The Sleep Rule

Sleep one extra minute per night for each mile per week that you train. So if you run 30 miles a week, sleep an extra half hour each night.

16. The Refueling Rule

Consume a combination carbohydrate-protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run.

17. The Don’t-Just-Run Rule

Runners who only run are prone to injury.

18. The Even-Pace Rule

The best way to race to a personal best is to maintain an even pace from start to finish.

19. The New-Shoes Rule

Replace running shoes once they’ve covered 400 to 500 miles.

20. The Hard/Easy Rule

Take at least one easy day after every hard day of training.

21. The 10-Degree Rule

Dress for runs as if it’s 10 degrees warmer than the thermometer actually reads. To put it another way, dress for how warm you’ll feel at mid-run—not the first mile, when your body is still heating up. This means choosing the right apparel.

22. The Speedwork-Pace Rule

The most effective pace for VO2-max interval training is about 20 seconds faster per mile than your 5-K race pace.

The best way to increase your aerobic capacity and long-distance speed is through VO2-max interval training.

23. The Tempo-Pace Rule

Lactate-threshold or tempo-run pace is about the pace you can maintain when running all-out for one hour.

This pace is about 20 seconds slower per mile than your 10-K race pace, or 30 seconds slower per mile than 5-K race pace.

24. The Long-Run-Pace Rule

Do your longest training runs at least three minutes per mile slower than your 5K race pace.

25. The Finishing-Time Rule

The longer the race, the slower your pace.

 

See Part 1 here.

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