Rules of running

" eat protein within 20 minutes of finishing a hard workout"

Dont you mean carbs?

you forgot:

- dont die (universal #1 rule)

and

- No wearing running pants or animal pants (racing tights) without a shirt.

The protein helps with muscle recovery, carbs are before/while you run to give you energy. no?

yes and no. Carbs pre/during (depending on length) and post for recovery. you need to replace the glycogen you have used during exercise. keeping it simple, muscle is more sensitive to CHO uptake post training. Window of opportunity so to speak. Blend of Carbs and protein in correct ratio for optimal recovery.

way too much there. boil it down to at most this, and even this is too much:

-run as much as you can handle without getting injured or sick of running

-go hard on some day, easy on most days

-eat a healthy diet

-get a healthy amount sleep

These are not always true:

- temp runs should be about 40 - 50 minutes in duration

- don’t train for speed unless you have a solid base

I do tempp runs in between 20 mins and half hour

I also always do speed work...no matter what point im at. Either strides, or 200s..

Arthur Newton's Laws (as evolved by Noakes) are pretty good:

1. Train frequently year-round

2. Start gradually and train gently

3. Train first for distance, only later for speed

4. Don't set yourself a daily schedule

5. Alternate hard and easy training

6. At first try to achieve as much as possible on a minimum of training.

7. Don't race when you are training, and run time trials and races longer than 16km only infrequently.

8. Specialize

9. Incorporate base training and sharpening

10. Don't overtrain

11. Train with a coach

12. Train the mind

13. Rest before a big race

14. Keep a detailed logbook

15. Understand the holism of training

Is te dont stretch before running one true? Ive always stretched both before and after running.

Is te dont stretch before running one true? Ive always stretched both before and after running.

I've read that its actually bad to stretch when your muscles haven't been warmed up. So I guess you could run 1-2 km for warm up, stop to stretch, then continue running, but I dont see the benefit to that. Once you've warmed up you should be good to go. no?

I've read that stretching hard can temporarily reduce the muscle power available (15 minutes, I think). I have no idea how this is true, but I know I read it somewhere recently in a refutation of the "stretch right before a race" idea.

bump

dont forget, rule no. 1: we dont talk about fight club.

Bossch wrote:

Is te dont stretch before running one true? Ive always stretched both before and after running.

There are different degrees of stretching. Before a race or workout, but after warming up, you should only stretch to the point where you feel the first sense of resistance. This is basically just range of motion flexibility. After the race/workout you should stretch to extend that range of motion. Your real flexibility exercises before a race/workout are in the form of active warmup drills and strides to prepare your body for the paces to come.

When you stretch past your range of motion you are creating micro tears in the connective tissue which need time to rebuild before you have your full muscle/tendon/ligament powere back. I think it is more like 12 hours than 15 minutes.