What Are the Rules of Running

What are the rules of running? Do specific rules apply no matter if one is training for a sprint or for a marathon? Being one of the oldest forms of exercise there is – literally a trait bred into our species for survival – running has common factors regardless of who, where, how, or why someone is running. Let's start with the basics.

1. Hydration – Like a car, the body is made up of moving parts that need to be lubricated lest they break down. Also like a car, the faster the engine runs, the more often it needs to be lubricated. Drinking lots and lots of water helps counter the demands on the body from running. In the case of long-distance running, there is no where better to carry your water than inside your body, as opposed to carrying bottles strapped to your waist or some such. That kind of added baggage simply tires you out quicker.
2. Stretching – In any sport, doing a warm-up stretch of the muscles used in the sport is a good idea. In the case of running, stretching the major muscle groups and tendons is a necessity. This includes the quadriceps, calves, hamstrings, and Achilles tendons. However the way people stretch is often more harmful than good. Stretches should be long, slow extensions of the body – never bouncing, never forcing the body to go further than it wants to release. While it may be tempting to simply start running, taking the time to warm up with stretches serves everyone better in the long run.
3. Graduated Challenge – The most competitive Olympic athletes do not actually compete against each other. They are competing against themselves, trying to get a better time, a further distance, a more perfect stride than the last time they ran. Not one of them started out running as fast or as far as they do now, but by setting their goal to improve a little each time, they've increased to world-class performance. Everyone can use this same method to improve their running, whether it be shaving a few tenths of a second off of a sprint to going just one more mile on the way to the triathlon challenge.
4. Proper Equipment – The fact is, running is hard on the body. While it's true that human bodies are technically made to run, they were not made to run for the decades and decades that running enthusiasts live in modern times. For that reason, taking advantage of developments in modern technology helps to preserve the joints, muscles, and other physical systems that suffer. This ranges from high-energy supplements to fuel the muscles to high-tech shoes that cushion the shock of the foot hitting the ground again and again.
5. Hydration – See number one. It's really that important.
6. Teamwork – Whether it's a running partner who will push you that much further or simply a child cheering you on at the finish line, having some external validation for your efforts can help keep any runner motivated to continue running. With the advent of the internet, finding people and ways to share your running experience through blogs and other social media is easier than ever.
7. No pain, no brain – While it's true that there is some benefit to pushing the body beyond its tolerance for discomfort, it is also true that ignoring a potential injury and just trying to "run it off" often leads to a more serious injury down the road (literally). Learning to listen to your body and knowing when to give it a break and also when to actually see a physician is a skill every runner, even beginners, needs.
8. Hydration – see number five if you are wondering how important this is.

While many forms of running have specific methods of training and execution, these rules are almost universally useful in maintaining a good running lifestyle. But even knowing what are the rules for running, as in any exercise program, however, a physician should be consulted before beginning.

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