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TRAINING (/TRAINING) RUNNING TIPS (/TAG/RUNNING-TIPS)

The 25 Golden Rules of Running

Time-tested, universally accepted axioms of the sport.
By Bob Cooper (/person/bob-cooper), Illustrations By Dan Fuehrer (/person/dan-fuehrer)
MONDAY, JUNE 27, 2016, 4:35 PM

(http
://w
ww.f
aceb

Inmostcases,theserulesstartedoutasa
lightbulboveronerunnershead.Aftera
while,thatrunnertoldafewrunningbuddies
(http://www.runnersworld.com/fun/the10
mostannoyingpeopletorunwith)(probably
duringalongrun),wordspread,andbefore
youknowit,coachesweretestingit,sports
scientistswerestudyingit,anditevolved
fromideatotheorytoacceptedwisdom.

RUNNERSWORLDSTORE:Showyour
loveofrunningwiththeseRWVintageTees
(http://shop.runnersworld.com/rwdfitness
featurediloverunningtees?
utm_source=RWSite?utm_medium=iafl?
utm_content=text?
utm_campaign=25GoldenRulesofRunning)

ook.
com
/sha
rer.p
hp?

Alongwitheachoftheruleswepresent,
however,welisttheexception.Why?
Because,asyoualsolearnedingrade
school,theresanexceptiontoeveryrule.
(Editorsnote:Thisoriginallyappearedinthe

s=1
00&
u=ht

September2005issueofRunnersWorld.)

tp%
3A%
2F%
2Fw
ww.r
unne
rswo
rld.c
om
%2F

1/25

Therulestates:Themosteffectivetraining
mimicstheeventforwhichyouretraining.

runn
Thisisthecardinalruleoftrainingforany
ing activity.Ifyouwanttoruna10Katseven
minutepermilepace,youneedtodosome
tips runningatthatpace.Runnersarebestserved
byrunningatgoalpaceandintheexpected
%2F
environmentofthatrace,saysAnnSnyder,
Ph.D.,directorofthehumanperformancelabat
the
theUniversityofWisconsinMilwaukee.
25

TheException:Itsimpracticaltowhollymimica
raceparticularlylongerdistancesintraining
en becauseitwouldrequireextendedrecovery.So,
whendoingracespecifictraining,keepthetotal
rules distancecoveredshorterthanthegoalrace,or
runatyourracepaceinshortersegmentswith
of restbreaks(intervaltraining).
gold

runn
ing
%3F
utm
_sou
rce
%3D
face
book

2/25

Therulestates:Increaseweeklytraining
.com mileagebynomorethan10percentperweek.
%26

JoeHenderson,thefirsteditorofRunners
utm World,andJoanUllyot,M.D.,authorofthree
womensrunningbooks,firstpopularizedthe10
_me percentprescriptioninthe1980s.Inoticedthat
diu
m%
3Ds

runnerswhoincreasedtheirtrainingloadtoo
quicklywereincurringinjuries,saysDr.Ullyot.
TheException:Ifyourestartingatsingledigit
weeklymileageafteralayoff,youcanaddmore
than10percentperweekuntilyourecloseto

ocial yournormaltrainingload.
%26
utm
_ca

mpai
gn%
3Ds
hare
butt
on&
p[im

3/25

Therulestates:Waitforabouttwohoursaftera
mealbeforerunning.

ages
]

Formostpeople,twohoursisenoughtimefor
foodtoemptyfromthestomach,especiallyifits

highincarbohydrate,saysColoradosports
[0]= dietitianandmarathonerCindyDallow,Ph.D.If
http

youdontwaitlongenough,foodwillnotbe
properlydigested,raisingtheriskofabdominal

%3A cramps,bloating,andevenvomiting.
%2F TheException:Youcanprobablyrun90
minutesafteralight,highcarbmeal,whileyou
%2F mayneeduptothreehoursafteraheavymeal
thatshighinproteinandfat.Youcanalsograba
www smallsnackthatslowinfatandproteinbuthigh
inquickcarbs15to60minutesforarun.(Check
.run
outtheseQuickSnacksforRunners
ners (http://www.runnersworld.com/nutrition/quick
snacksforrunners).)

worl
d.co
m%
2Fsit
es%
2Fru
nner

swor
ld.co
m%
2Ffil
es%
2F25

4/25

Therulestates:Starteveryrunwith10minutes

Awarmuppreparesyourbodyforexerciseby

ofwalkingandslowrunning,anddothesameto
rules cooldown.

graduallyincreasingbloodflowandraisingcore
1.pn muscletemperature,saysJerryNapp,aTampa
g&p[

Bayrunningcoach.Thecooldownmaybeeven
moreimportant.Stoppingabruptlycancauseleg

title] cramps,nausea,dizziness,orfainting.
=Th TheException:Ittakeslessthan10minutesto
revuponwarmdays.
e%2
025
%20
Gold
en%
20R
ules
%20
of%

5/25

20R Therulestates:Ifsomethinghurtsfortwo
unni

straightdayswhilerunning,taketwodaysoff.

ng&

Twostraightdaysofpainmaysignalthe
beginningofaninjury.Eventakingfivedaysof

p[su completerestfromrunningwillhavelittleimpact
onyourfitnesslevel,saysTroySmurawa,M.D.,
mm teamphysicianforUSATriathlon.
ary] TheException:Ifsomethinghurtsfortwo
=Ti

weeks,evenifyouvetakenyourrestdays,seea
doctor.

me
teste
d%2
C%2
0uni
vers
ally
%20
acce
pted
%20
axio
ms
%20
of%
20th
e%2
0spo
rt.)
6/25


(http

Therulestates:Donteatordrinkanythingnew
beforeorduringaraceorhardworkout.

s://t Sticktowhatworksforyou.Yourgastrointestinal
tractbecomesaccustomedtoacertainmixof
witte nutrients,saysDallow.Youcannormallyvary
thismixwithouttrouble,butyouriskindigestion
r.co whenpreracejittersareadded.
m/in
tent/

TheException:Ifyoureabouttobonk,eating
somethingnewisprobablybetterthaneating
nothingatall.

twee
t?
text
=Th
e%2
025
%20
Gold
en%

7/25

20R Therulestates:Foreachmilethatyourace,
allowonedayofrecoverybeforereturningto
ules hardtrainingorracing
%20
of%
20R

(http://www.runnersworld.com/tag/racing).
Thatmeansnospeedworkoutsorracingforsix
daysaftera10Kor26daysafteramarathon.
TherulesoriginatorwasthelateJackFoster,the
mastersmarathonworldrecordholder(2:11:18)

unni from1974to1990.Fosterwroteinhisbook,Tale
oftheAncientMarathoner
ng& (https://www.amazon.com/gp/product/089037049
4/ref=as_li_qf_sp_asin_il_tl?
url= ie=UTF8&tag=rodale02

http

20&camp=1789&creative=9325&linkCode=as2&
creativeASIN=0890370494&linkId=c1df466d0ca

%3A 9d81cd4ad50aac6b087e3),Mymethodis
roughlytohaveadayoffracingforeverymileI
%2F raced.
%2F TheException:Ifyourraceeffortwasntallout,
www

takingfewerrecoverydaysisokay.

.run
ners
worl
d.co
m%
2Fru
nnin
g
tips
%2F

8/25

Therulestates:Aheadwindalwaysslowsyou
downmorethanatailwindspeedsyouup.

the Soexpecttorunsloweronwindydays.I
disregardthewatchonreallywindydays
25

becauseheadwindscostme15to25secondsa
mile,andIonlygetaportionofthatbackafterI

gold turnaround,saysMonteWells,alongtime
runnerinAmarillo,Texas,Americaswindiestcity.
en
Thekeyistomonitoryoureffort,notyourpace.
rules

Startagainstthewind,soitsatyourbackinthe
secondhalf.

of
TheException:Onpointtopointrunswiththe
runn windatyourback,youllflyalongfasterthan
usual.
ing
%3F

utm
_sou
rce
%3D
t.co
%26
utm
_me
diu
m%
3Ds

9/25

Therulestates:Youshouldbeabletotalkin
completesentenceswhilerunning.
Onestudyfoundthatrunnerswhoseheartand

breathingrateswerewithintheirtargetaerobic
ocial zonescouldcomfortablyrecitethePledgeof
Allegiance.Thosewhocouldntwererunning
%26 fasterthanoptimal.
utm TheException:Talkingshouldnotbeeasy
_ca

duringhardruns,speedwork,orraces.

mpai
gn%
3Ds
hare
butt
on&
via=
runn
10/25

ersw
orld)

(http

Therulestates:Builduptoandrunatleastone
20milerbeforeamarathon.
Longrunssimulatethemarathon,which
requireslotsoftimeonyourfeet,saysGina
SimmeringLanterman,directorandmarathon
coachoftheDenverFittrainingprogram.And

knowingthatyoucanrun20mileshelpsyou
://pi wrapyourheadaroundrunning26.2.
nter TheException:Somecoachesbelieve

experiencedmarathonerscangetbywitha
est.c longestrunof16to18miles,whileother
om/

coachessuggestrunsupto24miles.

pin/
crea
te/b
utto
n/?
url=
http
%3A
11/25

%2F
%2F

Therulestates:Forafewdaysbeforealong
race,emphasizecarbohydratesinyourdiet.

www Carboloadingbecamethemarathoners
mantraafterScandinavianstudiesin1967
.run suggestedcrammingdowncarbsfollowinga
periodofcarbdepletionproducedsupercharged

ners athletes.Expertsnowsaysimplyemphasizing
worl
d.co
m%

carbsafewdaysbeforearaceovertwohours
worksjustaswell.You'llwanttorefuelregularly
ontherunbeforeyourmusclesbecomefully
depleted.Trytoconsume30to60gramsevery

2Fru
nnin
g

hour,dependingonyourintensityandalsobody
size.
TheException:Theresawordforcarbo
loadingduringregulartrainingorbeforeashort
race:gluttony.(CheckoutourRunningand

tips
%2F

Carbohydratespage
(http://www.runnersworld.com/tag/carbohydrates)
formoreoncarbsandproperfueling.)

the
25
gold
en
rules
of
runn
ing
%3F
utm
_sou
rce

12/25

Therulestates:Runnersimproveforabout
sevenyears.
MikeTymnnoticedthisintheearly1980sand
wroteaboutitinhisNationalMasters
Newscolumn.Mysevenyearadaptationtheory

%3D wasbasedonthefactthatsomanyrunnersI
pint
eres

talkedtorantheirbesttimesanaverageof
sevenyearsaftertheystarted,herecalls.
TheException:Lowmileagerunnerscan

t.co stretchthesevenyearstowelloveradecade
beforeplateauing.
m%
26ut
m_

medi
um
%3D
soci
al%
26ut
m_c
amp
aign
%3D
shar
ebut
ton&
medi
a=ht
tp%
3A%
2F%
2Fw
ww.r
unne

13/25

Therulestates:Tokeepsafe,runfacingtraffic.
Whilerunning,itsbettertowatchthetrafficthan
tohaveitcomeupfrombehindyou,saysAdam

rswo Cuevas,amarathonerandchiefofthe
EnforcementServicesDivisionoftheCalifornia
rld.c HighwayPatrol.ItsthelawinCaliforniaand
manyotherstatestorunontheleftsideunless
om youreonthesidewalk.

%2F

TheException:Therightsideoftheroadis
saferwhenrunningintoleftwardblindcurves

sites wheretheresanarrowshoulder.Therightside
canalsobesaferiftheresconstructiononthe
%2F leftside.
runn
ersw
orld.
com
%2F
files
%2F
25
14/25

rules
Therulestates:Runninguphillslowsyoudown

morethanrunningdownhillspeedsyouup.

1.pn So,youcanexpecthillyrunstobeslowerthan
g&d

flatruns.Youdontgetalloftheenergythatyou
expendgoinguphillbackwhenyourundownhill,

escri explainsNimbusCouzin,Ph.D.,amarathon
runningphysicsinstructoratIndianaUniversity
ptio Southeast.Thatsbecausewhenyourfeetstrike
thegroundonadescent,alotofenergyislost.
n=Ti
me
teste
d%2
C%2
0uni
vers

TheException:Whenyourunpointtopoint
withanetelevationdrop,youraveragepace
(http://www.runnersworld.com/tools/pace
calculator)shouldbefasterthanonaflatcourse.

ally
%20
acce
pted
%20
axio
ms

15/25

Therulestates:Sleeponeextraminuteper
nightforeachmileperweekthatyoutrain.

%20
Soifyourun30milesaweek,sleepanextrahalf
of% houreachnight.Sleepdeprivationhasa
negativeimpactontraining,saysDavidClaman,

20th M.D.,directoroftheUniversityofCaliforniaSan
FranciscoSleepDisordersCenter.Theaverage
e%2
personneedssevenandahalftoeighthoursof
0spo sleep,soincreasethatamountwhenyoure
training.
rt.)
TheException:Theextrasleepmaynotbe

necessaryforsomehighenergyfolks.

(/ru
nnin
g
tips/
the
25
gold
en
16/25

rules
of

Therulestates:Consumeacombination
carbohydrateproteinfoodorbeveragewithin30

runn

to60minutesafteranyrace,speedworkout,or
longrun.

ing#

Youneedaninfusionofcarbstoreplace
bott depletedmuscleglycogen,plussomeproteinto
repairandbuildmuscle,saysNancyClark,
om) R.D.,authorofFoodGuideforMarathoners
(https://www.amazon.com/gp/product/184126322

2/ref=as_li_qf_sp_asin_il_tl?
ie=UTF8&tag=rodale02

(/pri 20&camp=1789&creative=9325&linkCode=as2&
creativeASIN=1841263222&linkId=e401eff0bb5b
nt/r 82c6954031e4e7dfeeba).Someexamples
unni
ng

wouldbe150to300caloriesoflowfatchocolate
milk,arecoverysportsdrink,flavoredyogurt,or
abagelandpeanutbutter.Afterlongorhard
runs,youshouldincreaseyourproteinintake.

tips/
TheException:Oneasydays,youstillneeda
the postrunsnack,butyoudontneedasmany
25

caloriesorasmuchprotein.

gold
en
rules
of
runn
ing)

(mai
lto:?

17/25

Therulestates:Runnerswhoonlyrunare
pronetoinjury.

subj
Crosstrainingandweighttrainingwillmakeyou
ect= astrongerandhealthierrunner,says
TriEndurance.commultisportcoachKris

The

Swarthout.Lowandnonimpactsportslike
bikingandswimmingwillhelpbuildsupporting

%20 musclesusedinrunning,whilealsogivingyour
primaryrunningmusclesarest.
25%
TheException:Thesurestwaytorunbetteris
20G torun.Soifyourtimeislimited,devotemostofit
olde

torunning.

n%2
0Rul
es%
20of
%20
Run
ning
&bo

18/25

dy= Therulestates:Thebestwaytoracetoa
Time

personalbestistomaintainanevenpacefrom
starttofinish.
Mostofthe10,000meterandmarathonworld

teste recordssetinthelastdecadehavefeatured
almostmetronomelikepacing.Ifyouruntoo
d%2 fastearlyintherace,youalmostalwayspayfor
itlater,warnsJonSinclair,theU.S.12Krecord
C%2 holderandnowanonlinecoach(anaerobic.net).
0uni

TheException:Thisdoesntapplyonhilly

vers coursesoronwindydays,whentheobjectiveis
torunaneveneffort.
ally
%20
acce

pted
%20
axio
ms
%20
of%
20th

19/25

Therulestates:Replacerunningshoesonce
theyvecovered400to500miles.

e%2
Butevenbeforetheyhavethatmuchwear,
0spo saysWarrenGreene,RunnersWorldbrand
rt.
http
%3A

editor,buyanewpairandrotatethemfora
while.Dontwaituntilyouronlypairistrashed.
Considershoestrashedwhenthespringisgone.
TheException:Ashoeswearratecanvary,
dependingonthetypeofshoe,yourweight,your

%2F footstrikepattern,andthesurfacesyourunon.
%2F
www
.run
ners
worl
d.co
m%
2Fru
nnin
g
tips

%2F
the
25
gold
en
rules
of
runn
ing
%3F
utm

20/25

Therulestates:Takeatleastoneeasydayafter
everyharddayoftraining.
Easymeansashort,slowrun,acrosstraining
day,ornoexerciseatall.Hardmeansalong

_sou run,temporun,orspeedworkout.Giveyour
bodytherestitneedstobeeffectiveforthenext
rce hardrun,saysToddWilliams,atwotimeU.S.
Olympianandonlinecoachatpushthepace.com.
%3D Applythehard/easyruletoyourmonthlyand
(dire

yearlytrainingcyclesbytreatingyourselftoone
easyweekeachmonth,andoneeasymonth

ct)% eachyear.
26ut TheException:Afterthemostexhaustinglong
runsandspeedworkouts,especiallyifyoure40
m_ orolder,waitfortwooreventhreedaysbefore
medi
um
%3D
emai
l%2
6ut

yournexttoughone.

m_c
amp
aign
%3D
shar
ebut
ton)

21/25

Therulestates:Dressforrunsasifits10
degreeswarmerthanthethermometeractually
reads.
Toputitanotherway,dressforhowwarmyoull
feelatmidrunnotthefirstmile,whenyour
bodyisstillheatingup.Thismeanschoosingthe
rightapparel.(SeetheDressforSuccesstable)
Oncolddays,thenewsoftshelltopsandtights
arelight,warm,andbreathable,saysEmily
Walzer,fabricseditorforSportingGoods
BusinessMagazine.Onwarmdays,weara
lightweightperformancefabricnexttoyourskin,
whichwilldispersesweatthroughevaporation.
TheException:Theresalimittohowmany
clothesyoucantakeoffwithoutgettingarrested,
soifitsinthe70sorwarmer,wearminimal
lightweight,lightcoloredapparel.
DressforSuccess
Heresacheatsheettohelpyoudress
appropriatelyforyourruns,nomatterwhatthe
thermometersays.Thischartfactorsinthe10
DegreeRulebutdoesntaccountforasignificant
windchill.Onverywindydays,youmayneedto
dresswarmer.(AlsoseetheRWWhattoWear
tool(http://www.runnersworld.com/whattowear))

TEMP

above

BASICAPPAREL

70

60to
69

50to
59

40to
49

30to
39

Lightweight/lightcoloredsingletandshorts

Tanktoporsingletandshorts

Tshirtandshorts

Longsleeveshirtandtightsorshorts

Longsleeveshirtandtights

20to

Twoupperbodylayersandonelowerbody

29

layer

10to

Twoupperbodylayersandonelowerbody

19

layer

0to9

below
0

Two/threeupperbodylayers,one/twolower
bodylayers

Threeupperbodylayers,twolowerbodylayers

22/25

Therulestates:Themosteffectivepacefor
VO2maxintervaltrainingisabout20seconds

fasterpermilethanyour5Kracepace.
Thebestwaytoincreaseyouraerobiccapacity
andlongdistancespeedisthroughVO2max
intervaltraining.ApioneerofVO2maxtrainingis
JackDaniels,Ph.D.,coachattheCenterforHigh
AltitudeTraininginFlagstaff,Arizona.By
stressingyouraerobicsystem,hesays,this
paceoptimizesthevolumeofbloodthats
pumpedandtheamountofoxygenthatyour
musclefiberscanuse.
TheException:Theexactpaceiscloserto10
secondsfasterpermilethan5Kracepacefor
fastrunners,and30secondsfasterpermilefor
slowerrunners.

23/25

Therulestates:Lactatethresholdortemporun

paceisaboutthepaceyoucanmaintainwhen
runningalloutforonehour.
Thispaceisabout20secondsslowerpermile
thanyour10Kracepace,or30secondsslower
permilethan5Kracepace.Thekeybenefitof
thispaceisthatitsfastenoughtoimproveyour
thresholdforhardendurancerunning,yetslow
enoughthatyoudontoverloadyourmuscles,

saysDaniels.Theidealdurationofatemporun
is20to25minutes.
TheException:Theexactpaceislessthan20
secondsslowerpermilethan10Kracepacefor
fasterrunnersandslightlymorethan30seconds
slowerpermilethan10Kracepaceforslower
runners.

24/25

Therulestates:Doyourlongesttrainingrunsat
leastthreeminutespermileslowerthanyour5K
racepace.
Youreallycantgotooslowonlongruns,says
RWStartingLinecolumnistJeffGalloway,
becausetherearenodrawbackstorunning
themslowly.Runningthemtoofast,however,

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The Basic Rules to Start Running

Runner's World
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5 Surprising Symptoms Of
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