If you are planning to begin running, then you should know that there a few golden rules that will help you out. Below in this article I have covered 5 of those golden rules for you.
However, before you go running, make sure you have a good pair of trail running shoes to avoid injury.
The 10 Percent Rule
According to the 10 percent rule, if you have just begun running, then you should raise your running time by only 10 percent every week. If you do not follow this rule and increase your running time as per your wish then there is a good chance you might end up injuring yourself. The only exception to this rule comes if you have started running after a long layoff. In that case, adding more than 10 percent every week should not be a problem.
The 2 Hour Rule
According to the 2 hour rule, you should wait for at least 2 hours before you go out running once you have had your food. In case of most people only 2 hours is needed for their stomach to be empty, especially if they have had a high carbohydrate meal. Running without a proper break after eating can lead to abdominal cramps, bloating, and even vomiting. The only exception to this is if you have light, high-carb meal. In that case you can go for a run in about 90 minutes after your meal.
The 10 Minute Rule
This rule states that before you start running you should walk and run slowly for about 10 minutes. Not just when you begin running you should also follow this rule to cool down. This is important because a warm up helps you get ready for your workout by increasing not only the blood flow at a steady rate but also the core muscle temperature. The cool down pat is also important because he you stop too quickly it can lead to leg cramps, nausea, dizziness, or even fainting.
If running isn’t your thing, then maybe you’d be interested in getting an Indoor rowing machine.
The 2 Day Rule
The 2 day rule states that if you have pain in any of your body parts while running for 2 continuous days, then you should take a couple of days of rest at least. If you have pain in the same region for a couple of days it could signal they start of a serious injury and resting for 2-5 days should not have a huge impact on your fitness levels. If there has been pain for more than 2 weeks, then you should go and see your doctor.
The Similar Food Rule
According to this rule, you should not eat or even drink anything before you take a run and also during your run. Your system gets familiar with certain kinds of nutrients so it would be much better for you if you stick with them and not change too much otherwise it may cause problems like indigestion. The only exception to this rule comes if you are hurt and need to eat something. In that case you can eat something new rather than staying hungry.