A fellow runner recently sent me a meme titled “Ten Commandments for the Runner”. I thought it was spot on. I liked it for a future blog post. But, as I researched so I could credit the appropriate source, I found out that this is not the only set of Ten Commandments out there. Why should they? Many authors have delved into the subject.
So, to have some fun with it, here you have five sets of Runners Ten Commandment. It is important to note that I am not 100% in agreement with all that’s stated by these authors. I am just sharing their personal views and providing links for my readers to access the articles where these came from should they want additional info.
I was able to track the content of the meme that gave birth to this post, to an article in a website called www.justrunlah.com. It was published on May 5, 2015. Their Ten Commandments for runners are the following:
1- Don’t compare yourself to others.
2- Don’t ever say “I am not a runner”.
3- Don’t skimp on sleep.
4- Remember the “rest day” and keep it holy.
5- Honor your muscles and your “aches and pains” and do not push through an injury.
6- Don’t forget to hydrate.
7- Don’t commit the sin of wearing cotton, especially on race day.
8- Don’t ignore your shoes. Get yourself properly fitted and check for signs of wear.
9- Don’t get stuck in a rut.
10- Don’t covet your neighbor’s medals.
For the article with explanations on each commandment, click here.
Running Etiquette: The 10 Commandments
Published in the British newspaper The Guardian, on May 28, 2013. Written by Matt Kurton.
1- Thou shalt nod hello.
2- Thou shalt commute considerately.
3- Thou shalt not flaunt your phlegm.
4- Thou shalt share the path.
5- Thou shalt dress with dignity.
6- Though shalt not litter.
7- Thou shalt be realistic on race day.
8- Thou shalt have a bit of common sense.
9- Thou shalt say thank you to marshals
10- Thou shalt not take yourself too seriously
For the article with explanations on each commandment, click here.
The 10 Commandments of Injury Prevention
Published in Train Runner Magazine, on May 24, 2021. Written by Vic Brown
1- Rest and recover.
2- Incorporate recovery techniques.
3- Sleep.
4- Consume post-exercise fuel.
5- Warm up and cool down (every time).
6- Integrate strength training.
7- Use proper equipment.
8- Increase training gradually.
9- Interval training.
10- Know that more (recovery) is always better.
For the full article with explanations on each commandment, click here.
The 10 Commandments of Healthy Running
Published in www.IRunFar.com on September 14, 2021. Written by Joe Uhan, a physical therapist, coach, and ultrarunner.
1- Find and maintain your stride.
2- Balance Hard and Easy Training.
3- Stay Mobile.
4- Activate Your Core-Stability System.
5- Run Fast Before Running Far.
6- Stress Then Rest.
7- Diversify Activity.
8- Stay Consistent.
9- Remember the One-Bucket Rule.
10- Obtain Consistent Treatment from a Family Orthopedist.
For the full article with explanations on each commandment, click here. This is a great article, as it includes links to resources on each one of the commandments.
In the article “Follow These 10 Commandments of Running”, published by Women’s Running magazine on April 12, 2017, author Brian Goldman lists the following:
1- Pick up your trash, especially in a race.
2- It is common courtesy to at least give a head nod as you pass another runner.
3- Your music is for you.
4- Don’t play chicken with someone on a bicycle.
5- If your shoe comes untied or you need to take a phone call, move off the path or road.
6- Always go to the bathroom before you start your run.
7- If you are going to run in a bike lane (on a road), face oncoming traffic.
8- Don’t overdo it on the perfume.
9- If your race is going through a residential neighborhood and kids are lining up along the sidewalk, give them a high five.
10- I have no problem with snot rockets or spitting while you run but look before you blow!
For the full article with explanations on each commandment, click here.
Any additions? Let me know by leaving a comment, below.
While the mistakes a novice runner makes as he/she breaks into the fascinating and addictive world or running are plentiful, there is only one, as a coach, I consider the Cardinal Sin. The one that will lead you to breakdown, overtraining and injury. This sin is comprised of three elements, which when combined become a dangerous cocktail: Too much, too fast, too soon.
If you don’t allow your tissues to recover before you do it again, they will break down and you will get injured (Image by Copilot for Windows)
And, before you think: ”I am a seasoned runner, so it doesn’t apply to me”, know that this sin also applies to coming back from injury. And you know that unless you hit the genetic lottery, you will eventually injure something.
As a novice you are so excited about the sport and your progress that you feel invincible. You can’t be stopped. It is a wonderful feeling. But there is so much to learn about shoes, science, mechanics, and the latest tech gear that something will go awry.
You might end up with the wrong shoes. You might forget strength or cross training because you’re focused on racking up more miles. You may succumb to bad mechanics. You might start comparing yourself to your friends, your neighbors or even the world elites. Each issue will bring its own set of consequences.
Too much, too fast, too soon is the cardinal sin of the novice runner because it will affect their recovery and thus, their adaptation to training. It will negate the gains. It will get them overtrained, burned out and could lead to overuse injuries. Do I need to say more?
Let’s break down the elements of this “Cardinal Sin”:
Too Much: The progress curve for the novice runner is very steep. The more you run, the easier it becomes. You feel you can run longer, faster, and more frequently. While this is true, your body is not ready for the wear and tear of the constant pounding, so it needs more time to recover and adapt. Recovering so you can do it again is what “being fit” means. Running is a journey that may last a lifetime as long as you manage it properly. It requires patience and wise execution. If you don’t, your running life will be painful and short.
A long and successful career in running is in your hand. Manege it properly (Image by Copilot for Windows)
Too Fast: Running slow so you can run fast is a counter intuitive thought. But the concept has been proven repeatedly. The era of GPS watches and social media oversharing have pushed us to thinking that recovery runs, or God forbid a bad run, are shameful elements in our training. That taking a day off is a sign of weakness. What will our followers think? So, we refuse to slow down. Inevitably, the progress curve will flatten. If it didn’t, we would all eventually break a world record. And that’s not going to happen. So, take it easy on easy days. That’s the exact reason they’re labeled as “easy”.
Too Soon: Ligaments, tendons, cartilage, bones, and muscles must adapt to the pounding of running. This means they need to repair themselves from all the micro-tears caused by the constant percussion. Setting up our bodies to become an effective auto-repair shop needs time and purposeful effort. If you are planning to check an item off your bucket list and move on, you might be able to get away with it. If you plan to run for a lifetime, you don’t need to run all your distances and PRs in the first week, month or season. Give it time. You have it.
My running experience of several decades allows me to insist that you understand that accomplishing your running goals takes time. A lot of time. The old clichés “it is not a sprint; it is a marathon”, or “it is a journey, not a destination” fit in perfectly into this narrative.
Trust the process, be patient, keep it easy on easy days and be constant. While running injuries will affect most runners during our careers, the better prepared we are to confront them, the faster they’ll heal. Especially if we set up a solid base from the start.
Any personal stories you would like to share with the readership? Please do so in the box below.
If you raced during the GPS watch era, you must have experienced the doubt of considering a race was mismeasured. Typically, it is a matter of not taking tangents or weaving around slower runners as you move. Big, established races rarely mess up this, but it does happen occasionally. The 1981 world record by Alberto Salazar was denied because the NYC Marathon proved to be 152.4 meters (500 feet) short when remeasured.
As unsatisfying as it may be, some times race directors make mistakes measuring the course. Even in the NYC Marathon (Pexels)
Let’s get something clear: Your GPS watch is not the authority that certifies a course. Your GPS gives you an approximation, a guideline. No one is going to launch a ballistic missile or set up an oil rig in the North Sea based on the latest Garmin data on your wrist. The technology is amazing, sure, but it is not intended to be military-grade.
No serious race will measure its course with a Garmin. Maybe a local small, local 5k, but nothing beyond that. I once met a runner who just came from the 2022 Berlin Marathon and complained she missed her PR because the course was long. I did not want to get into an argument with someone I barely knew, but if the course is good enough for Eliud Kipchoge to set a world record, it should be ok with you who ran just for fun.
Racecourses can run long or short. I read once that there are acceptable margins of error for them to go long, but not short. Last weekend I participated in a half marathon, and when I got to mile 12.5, with just one kilometer to go, I decided to push. It was the longest kilometer of my life. The course was long, per my GPS, by 0.5 miles. Many runners complained online that their watches were long from 0.4 to 0.7 miles. This is fishy, for sure. A few tenths here or there are normal. Or, if you run through a downtown with a canyon of high-rises, like the start of Chicago or the end of the Miami Marathon, then it is all out of whack. But that was not the case here.
If you are interested in the procedures to measure and certify a racecourse, you can check the certifications procedure manual by USA Track and Field (USTAF) by clicking here.
So, what happens to my PR?
As far as I know, there are no established rules to govern this anomaly. I only speak by what, based on my experience of 100+ races, I would, and do:
If I know the course is short, I will not take it as a PR. It is lying to myself. The first time I won my age group in a 5K was on a short course. As soon as I finished, I realized I lowered my previous mark by 1+ minute. I knew it was not possible. I took my age group win and gladly display my medal at home, but I won’t consider it my PR. I haven’t even gotten close to that one again.
If a race is long, then too bad! I do not adjust my PR. I would take it if I established one despite the extra distance, but I won’t adjust it to where I crossed the half-marathon mark, or to the best 10K during my 10.5K run. The official records won’t adjust. If I am 100% sure the course was long, then I would try again.
The leading peloton at the 2017 Venice Marathon realized they’ve screwed up and the local wins.
Additional considerations
This may be a stretch for this blog post, but, since we are talking about racecourses, there is another point to consider. As a runner, it is my responsibility to know the path of my race. If you make a wrong turn, there is no time adjustment. If you cut the course (hopefully unintentionally), then it is for you to own the mistake and certainly not adjust a PR based on what it could have been.
Most of my readers won’t be leading the pack in a race, but if you do, make sure you pay attention to your course. In 1994, German Silva was leading the NYC Marathon with half a mile to go when he followed the TV truck leaving the course. He turned around and was able to save the victory. Not so lucky were six runners in the leading peloton of the 2017 Venice Marathon, who followed the lead motorcycle after it made a wrong turn, opening the door for an Italian winner and a conspiracy theory.
I would like to know what your experiences with mismeasured racecourses and screwed PRs are. Let me know in the box below.
AUTHOR’S NOTE: Between the time this article was written and the time it was published, the organization of the mismeasured race that prompted this post sent an email acknowledging the error, apologizing, and vowing it won’t happen again.
A moment creeps into our lives when we realize we cannot perform at the level we are accustomed. A point where we cannot keep up with our kids. A point when we need to ask a teenager to assist with our technology queries. A point when we figure out the pace we ran in our 20s, 30s, or 40s is no longer available to us. Accepting it is not a sign of defeat but of maturity.
Age-group racing may be a great opportunity to keep your competitive juices alive (Photo Pexels)
In his pivotal essay Stages of Life, Swiss psychiatrist and psychoanalyst Carl Gustav Jung (1875-1961), stated that “we cannot live the afternoon of life according to the program of life\’s morning, for what was great in the morning will be little at evening and what in the morning was true, at evening will have become a lie.”
Right on the money. Adjust or perish.
It is a matter of perspective. For those who started running and competing in their 50s, 60s, or later, it is not uncommon to continue getting better. Since there is no earlier record to compare, and they are expanding their physical and cardiovascular condition, setting a lifetime marathon PR at 65 is achievable. A different matter is when you set up that marathon PR in your 20s or 30s and no longer can match that physical output at 65.
If competition and progress are important to keep running, accepting the inevitable process of aging is essential. Dividing age groups every 5 years is arbitrary, sure. There is no scientific reason determining a 56-year-old cannot do what a 55-year-old can. But I do believe it is a God-sent system to reframe our expectations, our PRs, and remain improving within a segment of our lives. It is about picking up a battle with someone our own age and having a realistic chance to succeed.
There is a meme stating that age is nothing more than a better chance to qualify for the Boston Marathon. Bill Rodgers, the legendary lifetime runner and 4-time champion in both Boston and New York, puts it this way: “Every five years, everything changes. Hitting a new age group—It’s a fresh new world. We all have a wonderful opportunity, again.”
The fact is that as we age, we transit through life events that will inevitably force adaptations in our lives. Women go through menopause. You may have experienced broken limbs, heart conditions, diabetes, Parkinson\’s, or one of so many other conditions that tend to happen the longer you remain alive. They are physical and mental challenges to reckon with which will impact your physical output. So, accept your reality, don’t compare, and continue moving forward.
The way I’ve adjusted to running in my 50s after starting in my teens is as follows. I recommend you consider it.
Running as we age
– Reset your PRs: Choose if you will do so every 5, 10 years or after a life event. Make sure improvement is feasible, so frustration and depression won’t set in.
– Adjust volume and pace: Since your value as a person, or as a runner, is not based on miles per week or minutes per mile, figure out what is the most you can do without going overboard. It will be less and less as you age. Accept it or consider retiring.
– Set new goals: You may still brag about your all-time marathon PR despite knowing it won’t be broken. Understanding what’s the best you now, and going for it, will assist in keeping that fire alive.
– Set non-timed-based goals: Times are getting slower as we put more effort, so why don’t we better set goals based on different parameters? Running 1000 miles per year is a popular one.
– Embrace Age-Group Competition: Want it or not, you will be paired with runners your own age. Make the best of it. Choose your new rivals for friendly competition and/or bragging rights.
– Let your running tell stories: Running a sub-50 10K at 50? Completing my 10th marathon before age XX. Becoming an ultramarathoner in my 60s. Participating in XX races during the calendar year. Find your story.
Writer and lifetime runner Jonathan Beverly puts it this way: “If you don’t reset, your PRs and you adjust volume and speed as your age, eventually, your body will drop back to zero and force you to restart from scratch. So, you decide.” Sound advice.
And to that reader in his/her 20s or 30s who may think they’re invincible and this post is only for old farts: be aware that if you want to become a lifetime runner, you better get your best performances out of the way now, because in the blink of an eye, you will realize you can’t compare today’s performances with what they will be in 20 or 30 years.
Any thoughts? Let me know in the comment box below.
What runner doesn’t love running shoes? How many memes have we seen stating that material goods don’t buy happiness but a new pair of running shoes comes close enough? How many pairs of running shoes is enough? How many times have we gotten unexpected money and measured it in pairs of running shoes I can purchase? If you feel identified in one or all of the previous questions, you are not alone. It doesn’t mean you are not a materialistic human being. You are not a hoarder. You are just another perfectly adjusted runner.
The point is not how many running shoes we have, but how we use them to maximize their life. When you do, you justify your purchases either to yourself or your significant other. Now there is a reason why owning multiple pairs can be beneficial to our training and your wallet.
These benefits are mostly for those who train on a regular basis. With 10 miles per week, you can survive with just one pair and not miss a beat. But if you are training 3-6 times a week for 20+ miles, the benefits of rotating different shoes compound.
As the term suggests, shoe rotation is having at least two pairs of running shoes and alternating their use on a regular basis. Ideally, they should be different models of your favorite brand, or even better if you handle different brands. You should identify which shoes are better for what type of training session. The shoe suitable for your 20-miler most likely won’t be the best fit for your 10×400 track session, and certainly not for a trail run.
So, what are the benefits of shoe rotation?
Prevention of imbalances: Our feet, just like the rest of our bodies, adapt way too well to their surroundings. Running with the same pair of shoes, or several of the exact brand and model, may go in detriment to your running form and create imbalances in your legs, the start of your kinetic chain. By overloading your muscles and soft tissues in the same exact way, in every single run, you are preventing the development and strengthening of other tissues that won’t get stimulated enough to get stronger. Different models and brands will force a variety of stimuli, even if small, which may prevent those imbalances and thus, injuries.
Cost Efficiency: If you think having 3 or 4 pairs of shoes is expensive, consider the cost of shoes lasting only 65-75% of their expected life due to overuse. Rotating will save you money. And let’s face it, we love running shoes, so having more pairs is always better. A 2023 Runner’s World article by Ali Ball states that “Just like your body, shoes need to recover between sessions. Running shoes have soft foam in the midsole, which is what’s responsible for providing cushioning and energy return. Over the course of a run, this foam compresses, and, if you’re not wearing the same shoe every day, will eventually decompress fully. Giving your shoes time to recover gives the foam a chance to expand again, helping you to get more distance out of them.”
Improved Training Sessions: A short recovery run, a long run, and a track session require different loads on your kinetic chain, starting on your feet. The light shoe with minimalist properties that will enhance your 5K time or your 800-meter intervals may not be appropriate for marathon day, especially if you are not planning to be in the leading peloton. Experience will guide you through your selection of your fast shoes, long run shoes, and recovery shoes. The brand/model best fit for you is individual and dynamic.
There is no set rule on how many pairs are ideal. What is important is that to qualify as \’rotation,\’ you would need at least two. In my experience 3 or 4 is optimum. Some people I know have 10, which I believe is too much. But that’s me. If it works for your running and your budget, go for it.
On how to build your running shoe rotation, Tony DeLuca, from the Fleet Feet blog suggests going as needs arise. “A good place to start is by finding a daily trainer that’s comfortable for you, one you can use for most of your training, and build from there. If you have frequent speed workouts on the schedule, a speed work shoe will be a natural next choice once you’re ready to buy a second pair. If you live close to a trail and want to spend more time off-road, consider adding a trail shoe to your collection. Maybe you have a goal race coming up and want to invest in a pair of race-day shoes.”
If you are not sure what shoe is the best for your mechanics or which one adjusts to each workout, visit a specialized running store, and they will guide you in the purchase. They are experts in the subject and will get you in what works for you, not on what others are wearing. Access to their expertise is worth the extra $5 you may save by ordering the shoes on Amazon.
Let me know your thoughts in the comment box below.
By now, if you haven’t heard about AI, you must have been living under a rock for the last year or so. This post is not to weigh into the pros or cons of this technology nor a moral judgement of it. It is a story on how a beautiful running story came to be.
My friend Ted S. had some time on his hands during a recent rainy weekend and browsing some pictures on his computer found one where he and I are running on this beautiful wood bridge in Hollywood Beach on a Saturday morning. It is one of the favorite running pictures for both of us, as it reflects so much of what running and running with a good friend is all about.
So, with not much to do, he started playing with Windows Copilot, through Bing Chat on the Edge browser, and this is what he shared with our running group chat:
[17:01, 12/16/2023] Ted S: So, dipped my toes into AI this rainy afternoon and got something pretty cool. Check it out…
[17:01, 12/16/2023] Ted S: I gave it this image:
Photo by Claudia Diaz, who was running a few meters behind us.
[17:02, 12/16/2023] Ted S: One of my favorites…
[17:02, 12/16/2023] Ted S: And told it to give me a story. This is what it wrote…
[17:02, 12/16/2023] Ted S: \”As the first light of dawn breaks, casting a gentle glow over the horizon, two intrepid runners embark on a journey across a rustic wooden bridge. The planks creak underfoot, a testament to the countless stories they hold. The runners, silhouetted against the soft hues of the awakening sky, move with determination and grace.
The bridge, a symbol of transition and resilience, stands firm amidst the wild embrace of nature. It carries them over untamed lands, where the thrill of adventure pulses with every heartbeat. Power lines stretch into the distance, like silent sentinels bearing witness to this fleeting moment of triumph over the terrain.
This is not just a run; it’s a dance with danger, a flirtation with the raw beauty of the world. And as they reach the end of the bridge, they know that this is but one of many bridges they will cross in the marathon of life.\”
——
This story truly touched me. It reflects the mood of the photo and of that particular run, which I remember vividly. It nails the experience of running with a good friend and of spending time practicing the sport you love. And it is done in such a poetic way.
If AI is coming for my job as a writer or will replace me as a blogger, it remains to be seen. But if it keeps pouring out beautiful stories like this one, I’d better start perfecting my dexterity in the subject right away.
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Improved Training Sessions: A short recovery run, a long run, and a track session require different loads on your kinetic chain, starting on your feet. The light shoe with minimalist properties that will enhance your 5K time or your 800-meter intervals may not be appropriate for marathon day, especially if you are not planning to be in the leading peloton. Experience will guide you through your selection of your fast shoes, long run shoes, and recovery shoes. The brand/model best fit for you is individual and dynamic.
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