Rules for running

The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week.

The 2-Hour Rule
Wait for about two hours after a meal before running.

The 10-Minute Rule
Start every run with 10 minutes of walking and slow running, and do the same to cool down.

The 2-Day Rule
If something hurts for two straight days while running, take two days off.

The Conversation Rule
You should be able to talk in complete sentences while running.

A recent study found that runners whose heart and breathing rates were within their target aerobic zones could comfortably recite the Pledge of Allegiance. Those who couldn't were running faster than optimal.

The Left-Side-Of-The-Road Rule
To keep safe, run facing traffic.

The New-Shoes Rule
Replace running shoes once they've covered 400 to 500 miles.

The 10-Degree Rule
Dress for runs as if it's 10 degrees warmer than the thermometer actually reads

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