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runs, please read the 25 golden rules first! The best way for
to achieve a training goal is to simulate the game.
's preparation for any event is applicable to this basic rule. Assuming that the goal is to run 10 kilometers with a speed of 700, the usual training will focus on simulating the speed of running.

remarks: it is not recommended to simulate the whole distance completely, especially for long distance races. It is recommended to maintain physical strength, simulate speed only, training distance should be less than the distance of competition, or carry out segmented intermittent training according to target speed.

10% rule
does not exceed 10% per week.
increases the amount of running easily and increases the number of kilometers
in a gradual way.
remarks: if the rest is run for a period of time, the increase of the first week's training volume is allowed to exceed 10% until you gradually recover to the training volume before the rest.

2 hour rule
running after 2 hours of running
for the average person, 2 hours can basically digest all the food, even if it is high carbon food, this time is enough. If the interval between meals is not enough, the body can't digest well. It may also be painful spasm, abdominal distention and even vomiting during running.

remarks: if the light diet of high carbon water is almost enough, waiting for 1.5 hours after dinner is almost enough. If you are a big meal with high protein and fat, you'd better wait for 3 hours to run again.

10 minutes rule
walking or jogging for 10 minutes before and after running
warm-up before running can increase the blood flow, increase the temperature of the core muscles, and make the body prepare for exercise. It is more important to relax after running, and it may be a symptom of cramp, nausea and dizziness during a violent run.

note: warm up can be less than 10 minutes when the weather is hot.

2 days rule
if a certain part of the pain occurs during a running period of 2 days, please stop and rest for 2 days
's 2 consecutive days of pain may imply some kind of injury, which requires a stop. You don't need to worry about your running combat strength, even if you stop running for 5 days, it won't affect your physical fitness.

note: if there is still a pain in the two week after a rest, go to the doctor.
The
diet rule
does not eat unfamiliar food or drink when it comes to competition or high intensity training.
intestines and stomach will form a habit for your daily diet. Of course, it's OK to change the taste. But before the game, because of nervous tension, the stomach is easy to face unfamiliar food with unfamiliar

note: if there is "physiological phenomenon in the wall of the running (when the body close to the glycogen consumed, the body begins to produce a strong sense of fatigue is not under conscious control, this time) business, he what food to eat.

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