Golden Rules of Running Long Distance:
by Bob Cooper (Runner’s World)
#1: The Specificity Rule- the rule states: The most effective training mimics the event for which you are training. If you want to run a 10k at seven-minute-per-mile pace, you need to do some running at that pace.
This is the cardinal rule of training for any activity. The exception: It’s impractical to wholly mimic a race- particularly longer distances- in training because it would require extended recovery, keep the total distance covered shorter than the goal race, or run at your race pace in shorter segments with rest breaks (interval training).
#2: The 10% Rule- the rule states: Increase weekly training mileage by no more than 10 percent per week. When starting or recovering from an injury, increase mileage by 10% to prevent injury or re-injury. The exception: If you’re starting at single-digit weekly mileage after a lay-off, you can add more than 10% per week until you’re close to your normal training load.
#3: The 2-Hour Rule- The rule states: Wait about two hours after a meal before running. “For most people, two hours is enough time to empty from stomach, especially if it’s high in carbohydrate. If you don’t wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting,” says Cindy Dallow Ph.D. The exception: you can run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that is high in protein and fat. You can also grab a small snack that’s low in fat and protein but high in quick carbs 15-60 minutes before a run.
#4: The 10-Minute Rule- The rule states: Start every run with 10 minutes of walking and slow running, and do the same to cool down. “A warm-up prepares your body for exercise by gradually increasing blood flow and raising core muscle temperature. The cool down may be even more important. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting,” says Jerry Napp, a Tampa Bay Running Coach. The exception: It takes less than 10 minutes to rev up on warm days.
#5: The 2-Day Rule- The rule states: If something hurts for two straight days while running, take two days off. Two straight days of pain may signal the beginning of an injury. “Even taking five days of complete rest from running will have little impact on your fitness level,” says Troy Smurawa, M.D. The exception: If something hurts for two weeks, even after you’ve taken your rest days, see a doctor.