jogging tips and guidelines

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The Race Recovery Rule

Jogging Tips and Guidelines

Jogging Tips and Guidelines
The Race Recovery Rule

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 six days after a 10 K or 26 days after a marathon. The rules originator was the late Jack Foster, the masters marathon world record holder 21118 from 1974 to 1990. Foster wrote in his book, Tale of the Ancient Marathoner, My method is roughly to have a day off racing for every mile I raced. The Exception If your race effort wasnt all out, taking fewer recovery days is okay.


Focus on proper running form
The Familiar Food Rule
Rest the day after
The Tempo Pace Rule
The best time for jogging
Use good equipment
The 20 Mile Rule
The Carbs Rule
The Race Recovery Rule
Dont force your body
Warm up before jogging
The Up Beats Down Rule
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