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Proven Ways

Part 1
The 23 Golden rules of running.
Normally there is just one golden rule,
but runners need a whole lot to get faster, fitter and stronger.
So here they are, stick to these and you can't go wrong.
1. The most effective training mimics the event you are training for. If you want to run a 10k
in 50minutes, you need to train at 5min per kay, you get the picture.
2. Increase mileage by no more than 10% a week. Absolutely vital, increase your mileage to
quick and run the risk of injury.
3. Consume a carbohydrate-protein beverage within 60 minutes after any workout. You will
bounce back a lot quicker and be ready for the next session.
4. Wait for 2 hours after eating before running. You don’t want to get cramps or start to
vomit.
5. Build up and run at least one 32k before attempting a marathon. Completing a 32 will help
you wrap your head around a marathon.
6. If something hurts for 2 consecutive days, take 2 days off. Recover faster and you won't
make the injury worse.
7. Start every run with 10 minutes walking and jogging and do the same when you are
finished.
2010 Brian Lange – All Rights Reserved
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