Golden Rules of Running Long Distance:
by Bob Cooper (Runner’s World)
#6 The Familiar Food Rule- the rule states: Don’t eat or drink anything new before or during a race or hard workout. Stick to what works for you. The exception: If you’re about to bonk, eating something new is probably better than eating nothing at all.
#7 The Race-Recovery Rule- the rule states: For each mile that you race, allow one day of recovery before returning to hard training or racing. That means no speed workouts or racing for 6 days after a 10k or 26 days after a marathon. The exception: If your race effort wasn’t all-out, taking fewer recovery days is okay.
#8 The Heads-Beats-Tails Rule- The rule states: A headwind always slows you down more than a tailwind speeds you up. Start against the wind, so it’s at your back in the second half of your run. The exception: On point-to-point runs with the wind at your back, you’ll fly along faster than usual.
#9 The Conversation Rule- The rule states: You should be able to talk in complete sentences while running.One study found that runners whose heart and breathing rates were within their target aerobic zones could comfortably recite the Pledge of Allegiance. Those who couldn’t were running faster than optimal. The exception: Talking should not be easy during hard runs, speed work, or races.
#10 The 20-Mile Rule- The rule states: Build up to and run at least one 20-miler before a marathon. “Long runs simulate the marathon, which requires lots of time on your feet,” says running coach Gina Simmering-Lanterman. “And knowing you can run 20 miles helps you wrap your head around running 26.2”. The exception: some coaches believe experienced runners can get by with a longest run of 16 to 18 miles, while other coaches suggest runs up to 24 miles.