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Jogging Tips and Guidelines
Jogging Tips and Guidelines
11. The Carbs Rule
For a few days before a long race, emphasize carbohydrates in your diet. Carbo loading became the marathoners mantra after Scandinavian studies in 1967 suggested cramming down carbs following a period of carb depletion produced super charged athletes. Experts now say simply emphasizing carbs a few days before a race over two hours works just as well. The Exception Theres a word for carbo loading during regular training or before a short race gluttony.
12. The Seven Year Rule
Runners improve for about seven years. Mike Tymn noticed this in the early 1980s and wrote about it in his National Masters News column. My seven year adaptation theory was based on the fact that so many runners I talked to ran their best times an average of seven years after they started, he recalls. The Exception Low mileage runners can stretch the seven years to well over a decade before plateauing.
13. The Left Side Of The Road Rule
To keep safe, run facing traffic. While running, its better to watch the traffic than to have it come up from behind you, says Adam Cuevas, a marathoner and chief of the Enforcement Services Division of the California Highway Patrol. Its the law in California and many other states to run on the left side unless youre on the sidewalk. The Exception The right side of the road is safer when running into leftward blind curves where theres a narrow shoulder. The right side can also be safer if theres construction on the left side.
14. The Up Beats Down Rule
Running uphill slows you down more than running downhill speeds you up. So, you can expect hilly runs to be slower than flat runs. You dont get all of the energy that you expend going uphill back when you run downhill, explains Nimbus Couzin, Ph.D., a marathon running physics instructor at Indiana University Southeast. Thats because when your feet strike the ground on a descent, a lot of energy is lost. The Exception When you run point to point with a net elevation drop, your average pace should be faster than on a flat course.
15. The Sleep Rule
Sleep one extra minute per night for each mile per week that you train. So if you run 30 miles a week, sleep an extra half hour each night. Sleep deprivation has a negative impact on training, says David Claman, M.D., director of the University of California San Francisco Sleep Disorders Center. The average person needs seven and a half to eight hours of sleep, so increase that amount when youre training. The Exception The extra sleep may not be necessary for some high energy folks.
16. The Refueling Rule
Consume a combination carbohydrate protein food or beverage within 30 to 60 minutes after any race, speed workout, or long run. You need an infusion of carbs to replace depleted muscle glycogen, plus some protein to repair and build muscle, says Nancy Clark, R.D., author of Food Guide for Marathoners. 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 bagel and peanut butter. The Exception Immediate refueling is less important if you arent running hard again within 24 hours.
17. The Dont Just Run Rule
Runners who only run are prone to injury. Cross training and weight training will make you a stronger and healthier runner, says TriEndurance.com multisport coach Kris Swarthout. Low and nonimpact sports like biking and swimming will help build supporting muscles used in running, while also giving your primary running muscles a rest. The Exception The surest way to run better is to run. So if your time is limited, devote most of it to running.
18. The Even Pace Rule
The best way to race to a personal best is to maintain an even pace from start to finish. Most of the 10,000 meter and marathon world records set in the last decade have featured almost metronome like pacing. If you run too fast early in the race, you almost always pay for it later, warns Jon Sinclair, the U.S. 12 K record holder and now an online coach anaerobic.net . The Exception This doesnt apply on hilly courses or on windy days, when the objective is to run an even effort.
19. The New Shoes Rule
Replace running shoes once theyve covered 400 to 500 miles. But even before they have that much wear, says Warren Greene, Runners World gear editor, buy a new pair and rotate them for a while. Dont wait until your only pair is trashed. Consider shoes trashed when the spring is gone. The Exception A shoes wear rate can vary, depending on the type of shoe, your weight, your footstrike pattern, and the surfaces you run on.
20. The Hard Easy Rule
Take at least one easy day after every hard day of training. Easy means a short, slow run, a cross training day, or no exercise at all. Hard means a long run, tempo run, or speed workout. Give your body the rest it needs to be effective for the next hard run, says Todd Williams, a two time U.S. Olympian and online coach at pushthepace.com. Apply the hard easy rule to your monthly and yearly training cycles by treating yourself to one easy week each month, and one easy month each year. The Exception After the most exhausting long runs and speed workouts, especially if youre 40 or older, wait for two or even three days before your next tough one.
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