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How to Train for a Race
12 Running Rules You Can Break
Think you know how you’re supposed to train? Six legendary coaches dispute some of running’s most controversial wisdom
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Run Like a Rebel
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1
The Rule: Stretch Before Running
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2
The Rule: Do Prerace Strides
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3
The Rule: Cap Your Longest Run at 20 Miles
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4
The Rule: Structure Your Schedule
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5
The Rule: Push the Pace on Long Runs
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6
The Rule: Don't Bulk Up
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7
The Rule: Take Rest Days After Long Runs
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8
The Rule: Cardio Cross-train
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9
The Rule: Rehab Aerobically
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10
The Rule: Increase Weekly Mileage by 10 Percent
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11
The Rule: Measure Your Effort
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12
The Rule: Wear Running Shoes
The Rule: Stretch Before Running
Back in the 1970s, Jeff Galloway never worried about stretching. But then experts from other sports began touting the value of "static" stretching—slowly extending muscles—and the idea caught on with runners. "I actually promoted it in my first book," Galloway says now, sheepishly. "Then I got a stream of complaints about injuries it caused." While the link between stretching and injury prevention is still debated, many now believe that static stretching of the legs' springlike muscles and tendons makes them store less energy when you run.
How to Break It: Warm up with "dynamic" stretches. Jog for 10 minutes, then do high knees or butt kicks. These moves put muscles through the range of motion that running requires, without the extreme reach-and-hold poses that cause problems.
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