I found this post online and think it’s so true. Running is a free sport – you can get up one day, put on some tennis shoes and just go outside, jog for a few minutes and call yourself a runner. There aren’t many limitations.
But there are rules. At least 7 of them, which all runners should follow or at least pay attention to, for their own good.
Honestly, I’ve broken almost all of them and caused myself some suffering. But maybe by sharing this list, I can encourage someone else to spare themselves a little pain.
Below are seven golden rules every runner should know about!
(1.) The 10% Rule
It is important to only increase weekly training mileage by no more than 10% per week. This is to prevent injury.
(2.) The 10 Minute Rule
It is crucial to warm up and cool down before a workout. A 10 minute warm up of slow running or walking and a 10 minute cool down of slow running or walking should do the trick!
(3.) The Refueling Rule
Within 30 to 60 minutes after any race, speed workout, or long run, be sure to consume a combination of carbohydrate-protein food(s) or beverage(s).
“You need an infusion of carbs to replace depleted muscle glycogen, plus some protein to repair and build muscle. Ideally, the carb-protein ratio should be 4-to-1. Some examples would be 150 to 300 calories of low-fat chocolate milk, a recovery-sports drink, flavored yogurt, or a…
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