Effective Training

The Four Rules of Running
You've probably figured out by now that running isn't like other sports. For one thing there aren't a lot of rules to follow. There are no "out-of-bounds" or "offsides" or "celebrating too much after finishing." But since it's human nature to want at least a few rules, runners have made some up! These "Four Rules of Running" should become the foundation of your running program. They will ensure your continued enjoyment and improvement as a runner and help keep things fun and interesting as well.

Rule #1: Stress and Rest - Your training program should consist of a combination of training stresses followed by recovery. The "hard/easy" approach allows you to continually improve your fitness level-and stay motivated. "Hard" doesn't mean that you're sucking wind at the end of your run. Maybe it's just a run where you increase the distance or speed slightly. "Easy" can mean a day off or a shorter, slower run that allows your body to refresh itself. Using this method from workout-to-workout, week-to-week and even month-to-month, will help you avoid the beginning runner's #1 Mistake: Doing too much too soon. It'll be easier to get out the door when you're not sore or tired all the time.

Rule #2: Repetition - To improve their free throw shooting, basketball players practice shooting free throws, not jumpers from the top of the key. The same principle goes for runners. Your body improves at what it practices. If you wanna be a better runner, you gotta run. Adding other workouts like cycling or swimming is a great way to maintain or improve your overall fitness level, but putting one foot in front of the other is the only way to continually get better at running.

Rule #3: Variety - The body adapts pretty quickly to a consistent routine. Without stress, there's no stimulus. When that happens, your fitness level plateaus, your motivation weakens and you stop improving. To avoid this, you should vary your training from day-to-day. Use different types of workouts. Vary the amount of training. Emphasize different types of runs for a period of time such as a month.

Rule #4: Gradual progress - Sure, you'd like to be fit and fast tomorrow. But it just doesn't work that way. Doing too much too soon is the highway to burn-out or injury. Instead, think like the tortoise, not the hare. Take it slow. Increase your training gradually. Be in it for the long haul.

The most common mistake made by runners
As your fitness improves and you start moving along at a good pace, you'll find yourself wanting more and more. More distance, more speed. Don't make the mistake of doing too much too soon. If you run too fast for too long without recovery, your body will break down. Instead, increase your running by no more than 10-15% per week. And every 3 to 6 weeks, take a "rest" week and reduce your mileage a bit. By keeping this simple check on your enthusiasm, you'll stay healthy and steadily improve for weeks, months and years.