CHOOSE APPROPRIATE RUNNING CLOTHES
The key to choosing appropriate running clothes is to dress lightly when running. In most countries during the summer, a pair of shorts and a T shirt are all that you need. When it is hot, you should wear only the lightest, most porous clothing. This is because when running, your body produces an enormous amount of heat and experiences great difficulty losing that heat. The tendency when exercising in mild to warm conditions is to overheat, and wearing a track suit during exercise will only exacerbate this. You should wear a track suit only when the temperature is near 0 °C, when a strong, cold wind is blowing, or when you are trying to acclimatize to hot-weather running (see post 4).
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Beginning runners often exercise in track suits in the mistaken belief that they will lose more weight that way. This is not true; exercising in a track suit simply causes you to sweat more. The only way to lose real body weight with exercise is to bum more calories of energy, and this is achieved only by doing more exercise. Even then the amount of weight lost may be quite disappointing if you don’t follow a fairly strict diet in addition to exercising.
COMMIT THE 15 LAWS OF TRAINING TO MEMORY
The last step before actually starting to run is to memorize the 15 laws of training (see Exercises 6.1) that are based on the rules listed in post 5. We will now review these laws and include some additional practical points.
The 1st Law of Training: Train Frequently Year-Round
This is known as the “consistency ethic” (Liquori & Parker, 1980). When you start a running program, the key is to train regularly. For the jogger interested only in improving health, 30 minutes of exercise 3 or 4 times a week is probably all that is required (American College of Sports Medicine, 1978). The competitive runner will obviously need to train at least 6 days a week.
Although elite runners probably need to train 11 months of the year, I suggest that others should probably train no more than 10 months a year and take a full
2 months of rest each year.
1. Train frequently year-round (Newton’s 1st Rule).
2. Start gradually and train gently (Newton’s 2nd Rule).
3. Train first for distance, only later for speed (Newton’s 3rd Rule).
4. Don’t set yourself a daily schedule (Newton’s 4th Rule).
5. Alternate hard and easy training (Bowerman/Dellinger’s Rule).
6. At first try to achieve as much as possible on a minimum of training.
7. Don’t race when you are in training, and run time trials and races only infrequently (Newton’s 5th Rule).
8. Specialize (Newton’s 6th Rule).
9. Incorporate Base Training and Peaking (sharpening) (The Carlile/Lydiard Rule).
10. Don’t overtrain (Newton’s 7th Rule).
11. Train with a coach.
12. Train the mind (Newton’s 8th Rule).
13. Rest before a big race (Newton’s 9th Rule).
14. Keep a detailed logblog.
15. Understand the holism of training.
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