Coach Mark's Running Rules
- Prior to your run, practice dynamic not static stretching techniques like light skips, bounding, high knees, back pedals and butt kicks. Save the static stretching for after you’ve completed you run.
- Dress properly…not too much and not too little. Your body will warm to 15 degrees above the air temperature. Embrace, not fight, whatever weather conditions you face!
- Deliberately start with a very slow jog or fast walk for your first half mile and always make your first mile the very slowest of your entire run. Your last half mile should also be run at a slower pace, as this helps with your post run recovery.
- Never increase your total weekly mileage by more than 10-15% on any given week.
- Keep your stride length short and follow the golden “30/20” rule (30 hits/foot/20 seconds). Start all of your runs with a three degree lean from your ankles as this will naturally place you up onto your mid-foot, which will keep you off your heels.
- Always maintain a “conversational” pace (AHR- Aerobic Heart Rate). Taking one full breath every 4-5 steps should be your personal guide, like a poor man’s heart rate monitor. If you can hear yourself breathing you’re probably running too fast!
- Follow your Perception of Effort (POE) by always maintaining the same effort, NOT the same pace, throughout the varying terrain of your entire run. This is particularly important to follow when running up hill, when you should actually slow down!
- Your longest run of the week should never be greater than the sum of your other runs.
- Take it easy on the down hills….short stride lengths are the key!
- Never introduce “speed” into your regimen when you’re also increasing your mileage!
- Stay out of the “gutter” (side of the road) by always trying to maintain balanced legs.
- Try to get something nutritional into your system within 20 minutes of completing your run, like a banana or Clif-bar type product and a sports energy drink or chocolate milk.
- Journal, so as to monitor how all facets of your training are and are not working.
- Drink at least 60 ounces of hydrating fluids/day…soda doesn’t count…electrolytes do!!
- Make sit-ups and push-ups, which work on your core strength, a part of your daily routine and use running specific exercise like Pilates and Yoga as your “cross training”.
- Get adequate sleep (7-8+ hours). The more you exercise the more rest you will need!
- Listen to your bodies communication signals. Feeling fatigued? Then back off! Have a new ache or pain (knee, shin, hip, ankle, Achilles)? Stop running and immediately consult with a professional ASAP!
Compiled by Mark Lorenzoni
Questions? Call him at 434.293.3367.