Rackham's Rules of Running

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When I started running, I was consumed with the joy of it and I loved to talk about it. This was how I discovered that running scares the pee out of people who don't run. It seemed like I was surrounded by people who said "running? that's crazy" or "good for you, I can't run because of [insert X, Y, or Z lame/semi lame excuse]."

Everybody has an excuse. Or a story. Or a reason they can't.

They can't, but I can. What they don't realize is that I'm really no different from them.

So I made up some running rules. I decided to describe some of the ground rules I've come across in my journey of running. I don't have to explain why I love to run, but for people who really are interested and don't know where to start, I thought it might be good to memorialize the rules that have worked for me. Plus, I need to be reminded occasionally of stuff I have learned along the way.

For alliterative purposes, I call them "Rackham's Rules of Running" (Good, huh?! I came up with that myself). It's a work in progress - I add, I revise, I refine.

Tonight I share.

Remember: these rules are totally based on my own personal experience - I'm not a professional, and I don't play one on TV.

Rackham's Rules of Running

1) The first and last miles always suck. The first one sucks way more than the last one. Your last mile is always faster.

2) If you keep running you will get better and it gets funner. A lot funner. You will get high. This is a good thing.

3) When you first start, don't run successive days in a row. Always take a day off between runs. If you get good and start running on successive days, don't do it all the time. Take a break.

4) Never increase your mileage more than 10% per week. Never ever. Or you will hurt yourself and then you will hate life because you can't run (See 2 above).

5a) Epsom salts really do help. Hot baths really do help. Epsom salts and hot baths don't work at all if you don't take them.

5b) Ice baths really do help. Ice baths are amazing. They make you swear when you climb in, but they take a whole day off your recovery time.

5c) If the air doesn't turn blue when you climb into an ice bath, you haven't put enough ice into it.

6) Hills suck, and then they don't. They're hard at first, and then they're easier. Hills will make you a stronger runner, but don't do them more than once a week.

7) Uphill running is funner and easier on your body than downhill running. It's also way harder.

8) There's always somebody else out there who is faster than you.

9) Cross training: do it. If you run, it means you can kick butt in other sports you like. Running is like base training for all the other stuff.

10) Only do races where there is an interesting course, a good cause or a cool t-shirt. Any one of these three reasons will do. If the race doesn't fulfill one of these three criteria, save your entry fee money.

11) All races may be treated as catered training days - see rule 8 above.

12) Ice, heat and rest are your injury's best friends.

13a) Just because your training buddy doesn't stretch doesn't mean you need to jump off a cliff too. Stretch everything, stretch it often. Hold your stretch for AT LEAST 30 SECONDS before you let go.

13b) Stretch at night before bed.

14) Foam roller - learn it, love it. Foam roller will save your ass.

15) Not running sucks more than running. See rule 2 above.

16) Go to a REAL running store and have them do a gait analysis to get you in a proper pair of shoes. It is no more expensive than a regular store, but you get advice from real runners. The wrong shoes will cause you problems -- maybe not right away, probably right about the time you get into your groove with 2).

17) You need new running shoes more often than you think. Get new shoes every 3 to 6 months.

18a) People who say "running is bad for their joints" probably don't like running. Running is not necessarily bad for your joints. The actual research says that runners (the sensible ones) have really good joints.

18b) Every body is different - don't base your own experience on what happened to someone you know, or what somebody said. Don't listen to people who tell you "so and so said he broke his knee when he ran, so I should never run because that will happen to me." You don't live in so-and-so's body. Learn from YOUR body.

19) You don't have to be a 5 minute miler to be a runner. I know people who post 11 and 12 minute miles who are runners. I know 13ers who are runners. Don't get hung up on speed, see
8) above.

20) Running is not necessarily bad for your knees. Overtraining is bad, poor form is bad, injury is bad. Old shoes are bad. See 17) and 18) above.

21) Jeff Galloway is a God. www.runinjuryfree.com/

22) You don't have to be 18 to run. I know runners who didn't start 'til they were in their 50's. Don't let your age stop you.

23) There is no substitute for professional advice. Get it when you need it. See 18) above.

24) When you seek professional advice, don't ask a non-runner. Non-runners believe that all running is bad. Runners will give you more balanced advice.

25) There's pain and then there's pain. It takes a really long time to figure out which one you need to pay attention to. See 3) and 4) above.

26) When you pay someone for their advice you should take it.

27) Nothing feels better than accomplishing a goal, no matter how small.