WEBSITE WEDNESDAY: GOLD FOR RUNNERS

“The 25 Golden Rules of Running: Time-tested, Universally Accepted Axioms of the Sport”
by Bob Cooper.  “The 25 Golden Rules of Running: Time tested, Universally Accepted Axioms of the Sport”.  Consider the article by Runner’s World a HUGE GIFT! This one item packs nearly everything runners must keep in mind to be successful in their sport. I’ve lived/run by all, but learned them one at a time by reading, through advice handed down from trainers or other runners, or personal experience. Here they are, all together.

Possibly the wisdom of each rule (and the exceptions) won’t be fully recognized by those of you who are new to the sport until the issues present themselves later in your running careers. So print and keep this gem of an article in your “files”; (gym bag, refrigerator, locker, etc.).
 
The very first rule is one that could easily be ignored (I am guilty): to train effectively some of your workouts must ‘mimic’ the specific event for which you are preparing and the specific finish time to hope to achieve. This means running at goal pace for a portion of your training.  The conditions expected at the goal competition should also be taken into account. 
 
The rule’s explanation does not provide an exact meaning, but it seems reasonable that if you anticipate racing in heat or cold, over hills, on a slippery surface, or in the dark, you should be training at least some of the time in the same environment. This can be difficult if it’s a long distance race that is months away, and is scheduled in a different season, climate, or geographically dissimilar location.
 
You must manage expectations accordingly. It’s possible that a later long distance event would better fit training circumstances, with earlier shorter distance races serving as practice events. It’s helpful to plan a running YEAR such that all competitions help to prepare you for the big race in which it’s important for you to shine. Your RACE YEAR needn’t start January 1; it could start this November 2016 if you are aiming to run in a Rock N’ Roll Marathon Half Marathon series race in Las Vegas 2017. 
 
This kind of long range planning may seem crazy if you don’t have a specific goal race; hence the name, “Specificity Rule”.  However, if you have a busy family and/or work life, it can organize arrangement making and help you avoid future disappointments and cancellations. You can plan around children’s sport seasons, weddings, conferences, vacations, and business trips.  Sure, there will be some unexpected occurrences that threaten to bust your calendar, but with long range planning you will be able to put things in proper perspective and find a way to enjoy all of life.
 
Here's the list; you obviously must read the article to 'get' the rules! A link to the article will be posted on the RESOURCES page, and hopefully RW will allow it to remain active for a long while.

1. Specificity rule
2. 10 Percent rule
3. 2-Hour rule
4. 10-Minute rule
5. 2-Day rule
6. Familiar food rule
7. Race-recovery rule
8. Heads-beat Tails rule
9. Conversation rule
10.  20-mile rule
11. Carbs rule
12. 7 Year rule
13. Left side of the road rule
14. Up-beats-down rule
15. Sleep rule
16. Refueling rule
17. Don’t just run rule
18. Even pace rule
19. New shoes rule
20. Hard/Easy rule
21. 10 Degree rule
22. Speed work pace rule
23. Tempo-run pace rule
24. Long-run pace rule
25. Finishing time rule

 
RUN HAPPY!
 
http://www.runnersworld.com/running-tips/the-25-golden-rules-of-running