In most cases, these rules may only begin as a guinea pig. After a period of time, the good runner will share with his little partner. Then it will be passed on in this way. Spread within a wide range. What you need to understand is that before you know these rules, your coaches have tested it. Those sports experts have studied it for a long time. It is a wisdom from the idea to the theory and it is very effective. .
Law of simulation
The most effective training method is to imitate the real situation of your game.
This is the basic training principle in any training preparation. If you run 10K at a speed of seven minutes per mile, you usually need to run at this speed. The most effective training method for runners is to set the target's speed and training in the expected competitive environment.
2. Ten percent rule
The weekly increase in training volume should not be more than 10% of last week's total training volume.
This is the training rule recommended by the famous runner Joan Ullyot, MD. His first promotion of the 10% training method was in the 1980s. He emphasized that the increase in the training load of athletes will cause great harm to the athletes themselves. Step-by-step progress is a more appropriate method.
3. Two-hour rule
Make sure to run for two hours after a meal
For most people, two hours enough food to digest in the stomach, especially high carbohydrates. If you do not wait long enough for food to be absorbed, you may experience abdominal cramps, bloating and vomiting.
4. Ten minutes rule
Take a 10-minute walk and jog warm-up before each run
Warm-up preparation will enable your body to gradually increase blood flow and increase core muscle temperature. After warming up, you need to stop gradually. Sudden stops can cause leg cramps, nausea, dizziness or fainting.
5. Two-day rule
If you feel pain during running for two consecutive days, you need to rest for two days
Pain for two consecutive days may indicate the beginning of an injury. Even if you don’t think it’s enough to leave for five days, rest assured that it will not affect your health and running levels.
6. Old Food Rule
Do not try any new food before a hard training or match
Stick to the diet you used to use. Your gastrointestinal tract is already accustomed to a fixed set of nutrition. You can change this combination without problems, but you need to bear the risk of pre-game tension caused by indigestion.
7. Game recovery rules
Do not participate in the game without stopping and give yourself at least one day's recovery time before participating in the next match
The founder of the rule is the late Jack Foster, his master marathon world record holder (2:11:18). Foster mentions in his book that his method is to take a day off before the next match.
8. Head loss rule
The wind is definitely slower than you
Do not fight against the wind, do not insist on running faster on windy days. The key is to monitor your efforts, not your pace.
9. The law of dialogue
You must be able to say a complete sentence when you are running
A study found that if the runner's heart and breathing rate are within their target aerobic zone, they can easily memorize poetry. Those who can't run faster without them.
10. Twenty kilometers of law
At least one 20-mile training before the marathon
Simulating a marathon requires long-distance training, which requires spending a lot of time on your feet. You have to know that you run 20 miles before the game and can help improve your score by 26.2 seconds.
11. Carbohydrate law
In the days before a long-distance race, increase the carbohydrates in your diet
"Carbohydrates" became the mantra of marathoners. Experts say that it is appropriate to increase carbohydrates just a few days before the game. You will want to burn it off during running before your muscles are completely depleted. Try to consume 30 to 60 grams per hour, although the exact amount depends on the intensity of your training and the size of your body.
12. The Rule of Seven Years
Runners will improve their performance in the seven-year cycle after starting the race
Mike Tymn noticed this phenomenon in the early 1980s and wrote it in his column. “My seven-year improvement theory is based on the facts that have been discussed with many runners. Many runners and I say that their golden age is the seven-year average period after they started racing.
13. Traffic Rules
Pay attention to traffic when running (for safety reasons)
When running, be sure to pay attention to traffic conditions. Especially for players who want to go to foreign countries, the traffic rules of each country are different, and we must pay attention to safety.
14. Mountain climbing rules
The speed of running up the mountain is definitely slower than the speed at which you run down the mountain
You can expect your cross-country race to be definitely slower than a road race. "When you go uphill, you will consume most of your energy. When your feet land, a lot of energy may be lost.
15. The sleeping principle
You need to sleep an extra minute each night to train a mile more.
Therefore, if you run 30 miles a week, you will need to sleep for an additional half an hour each night. Sleep will deprive people of negative effects on training. Most people need seven to eight hours of sleep. When you train, you need to increase.
16. Burning law
At the end of the race or 30 to 60 minutes after the end of the race, consume a food or drink with a combination of carbohydrate and protein.
You need carbohydrate input instead of muscle glycogen consumption, plus some protein to repair and enhance muscle vitality. You can drink low-fat chocolate milk, restore sports drinks, flavored yogurt, or eat bagels and peanut butter. After a long run, you should increase your protein intake.
17. Running is not the only rule
Runners are prone to injury if they only run
Cross-training and weight training will make you a stronger and healthier athlete. Cycling, swimming, and non-impact sports will help build muscles for running support while allowing your running muscles to rest.
18. The law of smooth rhythm
The best way for individuals to compete is to master a steady speed from start to finish
In the past decade, most of the 10,000-meter and marathon world records have almost the same rhythm of the metronome. If you run too fast in the game, you will know his price later.
19. Change shoes rule
Once training exceeds 400 to 500 miles, you need to change a pair of running shoes
Even if they can use it. Changing a pair of new shoes requires your feet to adapt for a period of time. Don't wait for your shoes to become waste before considering changing.
20. The law of difficulty
After every hard training day, at least make it a little easier
Easy means a short, slow run. A cross-training day, or no exercise at all. "Hard" means a long-distance running, rhythm running, or speed training. The prerequisite for your body to achieve good results is to get effective rest.
21. Ten degrees of law
If the temperature is 10 degrees higher than usual, you need to adjust the dress
In other words, wear clothes that you feel warm in the middle of training. Because your body is still heating during the run, this means that you must choose the right clothing.
22. Acceleration rule
The most effective pace of VO2 maximum interval training is after 5 K, 20 seconds per mile
The best way to increase your aerobic capacity and long-distance speed is through VO2 max interval training. This speed optimizes the volume of blood and the amount of oxygen that your muscle fibers can use.
23. Lacquer Rhythm Rule
The rate of lactic acid threshold or rhythm running is one hour after you finish
This speed is 20 seconds slower per mile than 10K, or 30 seconds slower than 5K. The key benefit of this speed is that it's fast enough to increase your endurance run, but slow enough to not overload your muscles. The ideal duration for rhythm running is 20 to 25 minutes.
24. Long-distance rhythm rule
Start your longest running workout, at least three minutes slower than your 5K race speed training
You really can't run too slow for a long time. Because it runs slowly and there are no shortcomings. However, running too fast will damage your recovery time and increase your risk of injury. â€
25. Finishing time rule
The longer the game, the slower your rhythm
How much slower? Jack Daniels and JR. Gilbert spent several years compiling a table.
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