A new runner have to follow some simple rules to perform like the bests and run more miles, faster and without injuries.
These are the 8 Golden Rules for New Runners:
Increase weekly training mileage in a progressive way.
For new runners a good idea is that no more than 10 percent per week.
2.- The eating
Wait for about two hours after a meal before running. You dont need food on your stomach while you run.
Don’t eat or drink anything new before or during a race or hard workout.
3.- Windy days
Expect to run slower on windy days. A headwind always slows you down more than a tailwind speeds you up.
4.- Run slow
A new runner has to run slow, is more safe and you dont need to run at full speed.
You should be able to talk in complete sentences while running.
5.- Be safe
If you run on the streets of your city be safe and run facing traffic.
6.- Sleep more
The more you train, the more you need to sleep. Rest and recovery are essential for your health and performance.
7.- More than running
Runners who only run are prone to injury. Strenght training, stretching, resting, eating healthy are only a few things you have to do to be a better runner.
8.- Dress code
Dress for runs as if it’s 10 degrees warmer than the thermometer actually reads