11 rules for effective running training
Like most other things, running also has its own rules, or at least helpful guidelines to follow. Running is a sport activity with many aspects to remember to get the best results from training, as well as to avoid unnecessary injuries. Here are some rules for better running.
1. Buying Shoes
Purchasing the right pair of running shoes which fit your foot perfectly is extremely important. Shoes targeted towards professionals are worthwhile investment, as they provide both great comfort and prevention of injuries due to ill-fitting shoes. You may even want to consider replacing your running shoes once they’ve covered 500 miles or so, in the other words, when the springs are shot. However, the wear and tear rate of each shoe is different, depending mostly on the quality of shoe, but also the conditions that the runner puts them through (weight, foot strike pattern, and the surfaces you run on).
2. Road Safety
Know the area where you are going to run. Running in your neighborhood is the most convenient if it is possible. Safety has to come first, so consider to well-lit areas, sidewalks, traffic. A treadmill or an indoor track are also ideal places to run, especially when the weather is bad. While running on roads, it’s always better to run facing traffic rather than have it come up behind you.
3. Training Plan
Running four days a week and alternating with a day off in between, allowing your body to recover, is a good way to get started. The length of your running time may start out just a few minutes or even 20- 30 minutes, all depending on your current fitness level. You can start a running program by walking, or a walk-run combination. beginning by walking is a gentler way to step up into running. Starting this way will give you a chance to stimulate your lungs and heart and gradually toughen up muscles, tendons, bones, joints, ligaments, and connective tissues. Run within 30 seconds or within some minutes then walk for 1 to 3 minutes to recover (and do the same to cool down). When you feel recovered, redo this sequence again. If you start with continuous running, just run in a comfortable speed that you can maintain for several minutes before increasing your speed, and with this speed, you can be able to make a conversation while running.
4. Increase Training Mileage rule
You should increase no more than 10 percent your training mileage per week. Runners who increased their training load too quickly often increase injuries, too. But if you’re restarting at single-digit mileage after a layoff, you can increase more than 10 percent your training mileage per week until you’re reach to your normal training load.
5. Running After Meals
You are often advised not to do exercises or run after a meal. You should wait for about two hours. It is enough time for foods to be properly digested. If not you can raise the risk of bloating, abdominal cramps, and even vomiting. However, 90 minutes after a light meal, you can run and you have to wait three hours after a heavy meal, which is high in fat and protein.
6. Familiar Foods
You shouldn’t drink or eat anything new before or during a race or hard work out. Your gastrointestinal tract becomes familiar with a certain mix of nutrients. You can normally eat new food without trouble, but if you add these before race you can get risk indigestion.
Emphasize carbohydrates in your diet a few days before a long race. Some studies suggested that emphasize back carbs following a period of carb depletion produced super-charged athletes.
At night, sleep one extra minute for each mile per week that you run. For example, sleep an extra half hour each night if you run 30 miles a week. Sleep deprivation impact negatively on training. Normally, you need seven or a half to eight hours of sleep, therefore increase that amount when you’re in training. However, this extra sleep is not necessary for some people who have high-energy.
Use a combination protein-carbohydrate food or drink within 30 to 60 minutes after race, speed workout, or long run. You need an addition of carbs to replace depleted muscle glycogen. Besides, adding some protein to repair and build muscle. The protein-carb ratio should be 1-to-4. But you don’t need to refuel immediately, if you are not going to run hard again within 24 hours.
10. Keep an Even Pace
The good way to race is to maintain a pace from start to end. If you run too fast at the beginning in the race, you always have to pay for it later. This rule isn’t applied on hilly courses or on windy days, when your running objective is to run an even effort.
11. Change Location and Running Habits
Try a different route and discover a new trail or play around with nature that can make you feel comfortable and avoid bored feeling. In each space, I always have different interested feeling and want to run as far as well to explore what I have never known. Moreover, changing your running habit also gives you strange feeling as well as more motivation to get your aim.
Over the years, I have run with this my personal running rules list. However, they are just my personal idea, and I wanted to share this because they have helped me enjoy my running happily.