What Are the Rules of Running

Nobody likes rules, but for our own running safety and enjoyment of the sport there needs to be rules. I did some research and compiled a list of the 20 of the "gems" of running rules. Some of them are fun, some rules for safety and some are important rules for training. So that we don’t take the fun out of it let’s just call them guidelines.

Guidelines of Running

1. Preventing a running injury is easier than recovering from one.
2. Drink plenty of water to ensure that you are properly hydrated before AND after you exercise.
3. Don’t wear headsets. If you are a diehard music lover and can’t be without your ipod on a run, I know that you will be breaking this rule. But please keep in mind, you need to be able to hear car horns, cyclists and other people.
4. Stretch all your major muscle groups. The best time to stretch is after you have done an adequate warm up.
5. Look at hills as opportunities to pass other runners.
6. If you participate in group training runs, please don’t let anyone run alone.
7. Wear proper clothing. Leave the cotton at home and invest in comfortable running apparel made with fabric that wicks moisture and moves with your body. Fitness clothing isn’t as expensive as it once was.
8. Don’t eat or drink anything new before or during a training run or a race.
9. If you run at night - reflect. Wear light-colored reflective clothing. If you don’t have a reflective vest and run by the road at night - buy one, wear it.
10. There are no shortcuts to running excellence.
11. Avoid running alone in unpopulated and areas that you are unfamiliar with. Stay clear of trails that are surrounded by heavy brush.
12. Start every run with a 10 minute warm up and finish with a 10 minute cool down. Either walk or run slow.
13. Do not wear jewelry - duh!!
14. Think twice before agreeing to run with someone during a race. Keep your pace in mind.
15. Consume a combination of proteins and carbohydrates 60 minutes of finishing a race, speed workout, or long distance run.
16. Have some form of identification on you and carry a quarter in your pocket.
17. Without goals, training has no purpose. Challenge yourself.
18. Run facing traffic. It’s much better to see who’s about to hit you.
19. Replace your running shoes once they’ve covered 400 to 500 miles.
20. The faster you are the less you should talk about your times.
21. Last but not least and my favorite - If it was easy, everybody would be a runner.

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Online Running Gear Newsletter #6

In This Issue…

1) Run Recovery Strategies

2) Health Tip - Cranberries