Running can be a great form of exercise and a fantastic way to let of steam and de-stress. If you are thinking about running as a hobby or have already started, you may be interested in some common rules about the sport. Michelle Daly-DeSchryver is a marathon runner and loves the feeling she gets after completing a run. Understanding these rules will allow you to better educate yourself on the running world.
1. The Specificity Rule: This rule can be applied to many things, not just running. It says that the most effective way to train is to mimic the event that you are training for. Like studying to take a big test in the same conditions of the real test day. This can be somewhat impractical for longer races, like marathons, so shorten the distance but keep the same pace and gradually build up so you are able to keep your goal speed over the entire race.
2. The 10 Percent Rule: this rule will help you to prevent injury and build your speed and distance at a safe rate. Increase your running mileage by no more than 10 percent per week.
3. The 2 Hour Rule: Wait about two hours after eating to take a run. This allows the food to leave the stomach so you don’t run the risk of having stomach cramps, vomiting or bloating. You can decrease this amount of time to 90 minutes if your meal was high-carb and light but will need to increase the time to 3 hours if you had a heave meal or one that was high in fat and protein.
4. The 10 Minute Rule: Adding a warm up and cool down to each run will help your body adapt to the changes it goes through during running. Starting your run with 10 minutes of walking and picking up to a slow run will gradually raise your core temperature. 10 minutes of decreasing your pace from a slow run to a walk after your workout will help prevent nausea, leg cramps, dizziness and fainting.
Michelle Daly-DeSchryver runs to clear her head from long, stressful days and to stay fit. She has run over 6 marathons and has plans to run many more. She feels exhilarated after a good run.
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