15 Golen Running Rules

15 Gold Running Rules
Essential for Runners
NO.1 10% Rule
The weekly training volume should not increase by more than 10%
Increase the amount of training too fast, it is prone to injury
After a period of rest, the weekly training volume can increase by more than 10% until it is close to your normal training volume
NO.2 Two-hour Rule
After eating, wait 2 hours before running
For most people, two hours is enough to digest the food in the stomach
After eating high-carbohydrate foods, you can do a light jog for 90 minutes
If you eat food that is high in protein and fat, you need to wait for 3 hours
NO.3 Ten-minute Rule
Walk and jog for 10 minutes before each run, and use the same method when calm down
In the case of higher temperatures, the warm-up time can be less than 10 minutes
Focus on solving practical problems, future applications → immediate application.
NO.4 Two-day Rule
If you are injured for two consecutive days while running, then you need to rest for two days
If you feel pain for two consecutive days, it may be a sign of injury
If the injury lasts for two weeks, go to the doctor even if you rest for a while
NO.5 Restoring the Rules After the Game
Give yourself a day off for every 1.6 kilometers you run in the race
Rest for 6 days after participating in 10 kilometers
26 days off after participating in the marathon
If you don’t try your best during the game, the recovery time can be shortened accordingly
The first mention of Jack Foster
NO.6 Headwind Rules
A headwind will reduce your speed by more than a tailwind.
Headwind will slow you 15-25 seconds per mile
Downwind (the wind blows behind you), you will run faster than usual
NO.7 Conversation Rules
You should be able to speak complete words when running and talking
In endurance running or difficult races, talking is not easy
Runners whose heart rate and breathing rate are within the target aerobic zone may comfortably recite the pledge of allegiance
NO.8 Carbohydrate Rules
In the few days before the long distance race, the dietary aspect strengthened the emphasis on carbohydrates
Supplement more carbohydrates in the first few days of the game, which can be full of energy during the game
There is no need to over-replenish carbohydrates before daily training or short distance races, otherwise it will be overeating
NO.9 7-year Rule
It takes about 7 years for runners to get promoted
Short-distance runners may take 10 years
NO.10 Road Safe Rule
To ensure safety, running needs to pay attention to traffic
When running into the left corner, the right side of the road is obviously safer
When there is a building on the left, the right is safer
NO.11 Sleep Rules
During weekly training, sleep should increase by 1 minute for every kilometer run
If you run 30 kilometers a week, you should get half an hour more sleep every night
For some high-energy people, extra sleep is not necessary
NO.12 Supplementary Energy Rules
After any race, hard training or long-distance running, you need to take in a mixture of carbohydrates and protein, or replenish water within 30-60 minutes.
You need to take in carbohydrates to replace damaged muscle glycogen and supplement protein to repair muscles. Theoretically, the ratio of carbohydrates to protein is 4 to 1
If you no longer do hard training or competition within 24 hours, it is not so important to replenish energy in time
NO.13 New Shoe Rules
When you run 500-600 kilometers, you have to change to new shoes
The wear rate of shoes mainly depends on the type of shoes, people's weight, pace and road conditions, etc.
NO.14 21 Degree Rule
The temperature you wear while running is 12 degrees Celsius higher than the temperature indicated by the thermometer
When you run halfway, your body temperature feels still rising, which means you have chosen the right thickness
If the temperature is not lower than 21 degrees Celsius, then wear the lightest and brightest clothes
In cold weather, the new soft tights are light, warm and breathable
Wear a lighter underwear when it’s hot to let sweat evaporate
NO.15 Long-distance Running Speed Rules
According to the running speed for the longest distance, it is at least 3 minutes slower per mile compared to the speed of 5 kilometers.
In long-distance races, you cannot run too slowly, and running too fast will affect your recovery and increase the risk of injury
In hot weather, try to run slower