Over the last 7 years or so of consistent running, I’ve gained a pretty good idea of what works and what doesn’t when it comes to having fun and staying injury free. The only rules I really like are the ones I’ve made myself, so in that vein here are my top ten “Rules of the Run”. The first time I “ran”, a half mile on the treadmill is all I could muster. A few years later I managed 26.2. Agree, disagree, or agree to disagree…but this is what’s worked for me:
1. ATHLETES RUN.
This includes you, Crossfitters. Don’t tell me you’re “forging elite fitness” if a couple of laps around the block for warmup leaves you gasping for breath. I saw a T-shirt several years ago sporting the phrase “Athletes Run”, and it stuck with me. Not convinced? This is how Navy SEAL Marcus Lutrell puts it in his book Lone Survivor: “The SEALs do place a premium on brute strength, but there’s an even bigger premium on speed. (…) We don’t stroll, walk, or even jog. We run. We actually run like hell. Everywhere. All day.” And that’s that.
2. COMMIT TO THE LOOP OR THE OUT-AND-BACK
Run only as far out as you’re willing to run back. Don’t turn around early. If you’re going for a loop, commit mentally beforehand and don’t take shortcuts. This will ensure that you complete what you intended to complete before you got tired/bored/hungry/thirsty. You’ll never come home having done less than you thought you could do, and that will keep your confidence high and give you the motivation to build your distance.
3. DON’T WALK
This is all mental. I don’t care if you are running for ten minutes or ten miles. I believe it is absolutely vital that if you’re going for a run, you run the whole time. I know some people disagree and even train for run/walk marathons, and they’re welcome to that. But I think walking is negative reinforcement and if you accept that it’s ok to walk, you always have an out. Just take away the option.
4. RELAX & TREAD LIGHTLY
The more you tense up, the more difficult and dangerous running will be. Keep good posture by engaging your core, and stay loose through the shoulders and neck. Let your momentum carry you, and be conscious of the distribution of your weight throughout your body rather than pounding it all down on your feet (and knees). Make a concerted effort to be as low impact as possible. I have had long runs where I’ve come to realize I have not been conscious of my thoughts for the last couple miles…talk about relaxation!
5. KEEP RIGHT
When you’re in the company of walkers, cyclists, other runners, and anyone else, be courteous and respectful. Keep right except to pass. No matter how fast you think you are, chances are pretty good somebody moving faster than you could need to get by. Is this more of a pet peeve? Maybe. 😉
6. PASS WHEN ONLY WHEN YOU NEED TO
I don’t compete with other runners when I’m not in a race. Why? Because it disrupts the whole experience. Go at your own pace, and pass only when you’re sure your pace is consistently faster than the person you’re overtaking. If you speed up to pass and are too eager, you may just find yourself embarrassed when that person stays at a consistent speed and passes you once you’re tuckered out from showing off. Your run is your time, focus on yourself and your goals, not on the people around you. When you do pass, give the person room. You’ll appreciate when they do the same for you.
7. CHOOSE THE MOST SCENIC ROUTE POSSIBLE
It’s just more fun to run somewhere pretty. If you can choose a route with a view you enjoy, you’ll have something to think about other than your struggle for air. This is why I often run at dawn or sunset, these times provide visual interest from mother nature, which like a scenic route, combats boredom and rewards outdoor exercise.
8. STAY SAFE
Running in the dark? Wear reflective gear. Running in a city? Obey the laws like any other pedestrian – waiting at a red light is not going to ruin your workout, but getting hit by a car definitely will. We’re often in our own world when we run, but don’t forget to pay attention to your surroundings. Be aware of the movements and behavior of people, animals, and vehicles around you. Learn to predict and avoid potential accidents. Going for a long run? Tell someone your route and when you expect to return. And if possible, take your phone.
9. WEAR A HEART RATE MONITOR, BUT DON’T OBSESS
A heart rate monitor is fantastic when you’re running intervals and have target zones and recovery times in mind. It can also be a great reminder to pick up the pace, or a tool to gauge your fitness progress. And really, it’s just interesting to glance at what your heart’s up to every once in a while. But there are all sorts of things that can affect the number on that little screen, and it’s not the only way to judge your exertion. First and foremost, pay attention to how you feel, and let that be your guide.
10. PARTICIPATE IN RUNNING EVENTS
This is the best part of being a runner! Races are fun, challenging, and rewarding. You’ll log fast times, work hard, and leave with a sense of accomplishment (and a medal, t-shirt, hat, etc.). Races give you the opportunity to mark your progress and have the “shared experience” energy work to your advantage. They often benefit a good cause, give you an excuse to travel, and provide you with a clear goal to work toward – with an official deadline. Make the most of the experience by participating with friends, and you’ll be hooked!
Running in the Dallas Turkey Trot 8 mile race a few years ago. So fun!
I’ve got a few more, but those are the big ones. Maybe your rules are different, and everyone should go with what works best for them. But if you’re new to running or interested in starting, you may find that some of these things help you to be successful and maybe even gain a lifelong love of the sport.
wekick 