Run against the traffic
13. Always run against the traffic, if you turn your back on the driver, you’re giving up the control of your life. Also when running at night, always wear some reflective material and carry a small flashlight.
Beware of dogs
14. If you encounter dogs, cross to the other side or the road and try to pick something that you can use to beat them. Never outrun a dog, face the dog and keep on talking until it is safe to go on.
Read your body
15. Read your body, be aware of signs of overtraining. If you’re warm up comes with clod sweat, head home and take a rest. Lost of zest, high morning pulse, light headedness and scratchy throat are signs of overtraining.
Do not run with a cold
16. Do not run with a cold, that is also another sign of overtraining. Wait at least a couple of days to rest, take a nap and recover.
Take longer nap
17. Add an extra hour when you are in heavy training, arrange at least two naps per week and take long one after your weekend run.
Always stay fit
18. If you get injured, always stay fit, you can either swim, cycle or walk for the same time you normally jog.
Change your training routine
19. Most of the injuries you’ll get is from a change of training routine, change in shoes or increase in mileage. Use heel lifts, arch supports and modified shoes and corrective exercise to help you recover before running again.
Hans Selye’s General Adaptation Syndrome
20. Simple concept of training is like Hans Selye’s General Adaptation Syndrome, when stress is applied the organism reacts, a time given to the organism and re-establish the equilibrium. Stress is applied again and the cycle continues. Each and every one of us can do different loads with different amounts of time to adapt, experiment and establish your schedule. No one is the same.