In most cases, these rules started out like a light bulb over one runner’s head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom.
Here are five rules of long-distance running:
The most effective training mimics the event for which you’re training
Increase weekly training mileage by no more than 10 percent per week
Wait for about two hours after a meal before running
Start every run with 10 minutes of walking and slow running, and do the same to cool down
If something hurts for two straight days while running, take two days off
(Agencies)
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