The following is a combination of the most universally accepted rules of running plus a few of our personal favourites.
1. The 10% Rule
Increase the distance you run / your weekly milage by no more than 10% each week. For most people any increase >10% is likely to cause muscle soreness to a degree that will delay further training. The aim is to stress our body so that it adapts to the increasing demands whilst being cautious not to go too far too soon.
2. The 2 Hour Rule
Wait roughly 2 hours after a meal before running. This should be enough time for food to clear the stomach. Nobody wants abdominal cramps, bloating or worse whilst they are running.
3. The 2 Day & 2 Weeks Rule
If something hurts for 2 days whilst running, then stop running for 2 days. If it still hurts after 2 weeks, then seek medical attention.
4. The 7 Year Rule
Typically, new runners improve their performance for 7 years before plateauing.
5. The 10 Degree Rule
Dress as if the weather is 10 degrees warmer than it actually is. This may mean you are chilly at the start line but that is preferable too being overdressed for the entire run.
6. The 80:20 Rule
For endurance runners, 80% of their running should be at a low intensity. Only 20%, at most, should be medium to hard training intensity. No one can train at high intensity 100% of the time.
7. The Heads You Lose Rule
A headwind slows you down more than a tailwind will speed you up.
8. The Ups You Lose Rule
Running up a hill will slow you down more than running down the hill will speed you up.
9. The New Gear Rule
Never wear new gear on race day. Stick to the tried and tested kit you normally wear. No one wants to get blisters or chafing from untested kit on race day.
10. The New Food Rule
Stick to food your digestive system will recognise in the days leading up to an event. An unsettled stomach is not a pleasant feeling to have as you approach the start line.
11. The Carb Rule
For a few days before a long run (>10K) emphasise carbohydrates in your diet. A shift of emphasis rather than a massive increase in total amount of food. Carbohydrates are the most accessible energy reserves your body will be utilising mid run.
12. The Race Recovery Rule
For every 2K you have raced / ran hard, allow one day to recover before returning to hard training. Good recovery, allows good consistency which is a key element to successful training.
13. The Right Side Of The Road
To keep safe, stay off roads where possible. if you have to run on a road, make sure you are on the left, facing oncoming traffic. Do not have traffic coming up behind you.
14. The Conversation Rule
On an “easy” run you should be able to hold a conversation. If you can’t complete sentences, then you are not running easy. Slow down.
15. The Even Pace Rule
The most efficient way to run is at an even pace. For most people, on a flat course, the most likely way to achieve a PB is by running at an even pace across the entire distance.
16. The Easy After Hard Rule
Take at least one easy day (short slow run / cross training / or no exercise at all) after every hard day.
17. The Sleep Rule
Sleep an extra 10 minutes each night per 10K per week that you train. So, if you run 30K per week, that’s and extra half an hour of sleep required. Most people require 7-8 hours of sleep each night. Any sleep deprivation will undoubtably affect your performance.
18. The Don’t Just Run Rule
Runners who only run are more prone to injury. Weight training and cross training are both likely to compliment your running performance without over straining the same muscle groups as running.
19. The Refuelling Post Run Rule
Consume a combination of carbohydrates and protein within 30 minutes of finishing any race, speed workout, or long run. Personal favourite would be chocolate milkshake and a banana.
20. The Refuel & Rehydration During A Run Rule
For most runners this is essential, especially if the run exceeds 10K, or the weather is hotter than you have been accustomed to. Poor hydration / fuelling will lead to poor performance and longer recovery.
CHRISTIAN Runners NZ 