jogging tips and guidelines

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The Race Recovery Rule

Jogging Tips and Guidelines

Jogging Tips and Guidelines
The Race Recovery Rule

For each mile that you race, allow one day of recovery before returning to hard training or racing. That means no speed workouts or racing for six days after a 10 K or 26 days after a marathon. The rules originator was the late Jack Foster, the masters marathon world record holder 21118 from 1974 to 1990. Foster wrote in his book, Tale of the Ancient Marathoner, My method is roughly to have a day off racing for every mile I raced. The Exception If your race effort wasnt all out, taking fewer recovery days is okay.

Use good equipment
The New Shoes Rule
It Takes As Long As It Takes
Safety during the run
The Heads Beats Tails Rule
The Speedwork Pace Rule
Dont eat breakfast before jogging
Rest the day after
The Long Run Pace Rule
The 10 Percent Rule
The 2 Hour Rule
The 2 Day Rule
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