A few Saturdays ago, our running group leaders jumped on a wall to give us instructions about our training run. It made me thinks of Sundays long ago, when the priest was stand up and give us instructions for life.
So with that in mind, I give to you: The 10 Commandments of Running.
1. Thou shalt not do anything stupid.
This is first for a reason — it’s the most important, and the one the others are based on. Craig “Wheels” Wheeler of Burlington, one of the top ultra-runners in the country, reminds us of this at least twice a week. He tells runners in training for the Flying Pig or another marathon to enjoy themselves and have fun while improving their running forms and speed.
So, we should have fun. If you are hurting or not feeling up to par, back off a bit. If you are feeling good, pick up the pace a bit, and put a little more speed into those hills. But if you’re just not feeling it, don’t despair and don’t risk an injury.
2. Thou shalt take thy rightful place in the pack.
Anyone who runs is a runner. Never downplay your abilities, and never say, “I’m not really a runner” because you think you run too slowly, or you may not run a lot of miles, or you take frequent walking breaks. If you get out there — on the pavement, on the trails, on a track, or on a treadmill, you can call yourself a runner.
That being said, when you’re entering a race, know your limits. If you’re not a top notch runner, don’t push your way to the front — especially in larger races — and force faster runners to go around you. By the same token, if you are speedy, then get up front. Don’t start in the middle or back of the pack, and then knock people over trying to get around them.
3. Remember thy long runs and keep them dedicated.
The long run is probably the most important run of the weekly training. It’s when you practice nutrition and hydration and learn just how much food and water you need for your race. You can experiment with the type of nutrition bars and gels you’ll be using during a race, and what agrees with you and what may not.
The long run it also when you learn to breath. It’s when you learn to run tired. It’s when you learn to run when you are sore and ready to quit and do anything else. But it’s also when you learn to reach back for that little extra that’s inside you. It’s when you learn that you really can go the extra mile, that you can push yourself, and when you show yourself you finish that marathon you are training so hard for.
4. Honor thy hill repeats and thy speedwork.
Yeah, they are hard. They hurt. They are not something you look forward to, and it’s usually something you’re glad to be finished with.
But remember what they do: They strengthen your legs and your lungs. They teach your body how to deal with the stress of running fast or running hard. They give you the confidence so that when you’re running your race, that little hill seems like nothing, when you’ve run similar or worse hills five or six or 10 times in a row.
5. Thou shalt see and be seen.
Now we get into safety, which perhaps should have been first. Anyway, this one is simple, especially this time of year: If you’re running at night, as many of us do, make sure people can see you. Wear light colored clothing. Use lights or a reflective vest — or both. Don’t depend on streetlights, which sometimes are broken or non-existent.
And have a headlamp. Being able to see where you are running means you’ll be able to see obstructions in the streets or sidewalks. You’ll see that branch lying across the road, or the cracked or raised pavements. You’ll be thankful when you can remain upright.
6. Thou shalt hydrate frequently.
Even in the winter, drink a lot of water. Before your run. During your run. After your run. You may think you need a less water during the cooler months — and you probably are right. But that doesn’t mean you should skip hydration — it’s still essential to your health and well being.
7. Thou shalt respect thy running routes.
This doesn’t mean you can’t change them up, or ignore them and go explore off the chosen path. What it does mean is treat your environment with respect. Don’t leave garbage around. If you eat a gel or protein bar, throw the wrapper in a trash can or carry it out with you for later disposal. Don’t go traipsing over people’s property. If you use a restroom in a store, thank the person, and clean up after yourself.
This goes double when you’re running trails. Here, you should follow the rules of the trails, which usually are posted.
But always follow the golden rule: Take nothing but pictures. Leave nothing but footprints. And be careful where you leave the latter.
8. Thou shalt not curse the weather.
Seriously. In the winter, it will be cold and snowy. In the spring, rainy. In the summer, hot and humid. And in the fall, windy and unpredictable.
Live with it. If you’re going to run outdoors, your flailing at the weather gods won’t make a bit of difference. So embrace the elements. Dress warmly in the winter, and not-so-much in the summer. Live in the moment.
9. Thou shalt not covet thy neighbor’s race.
Run your own race. Don’t let the speedy guy next to you force you to take off too quickly. If the pace of the race is too fast, force yourself to slow down. If you find yourself in a pack of slowpokes, get out and move around them.
Keep watch on your time and pace. It’s a long race, particularly if you’re running a half or a full marathon.
Consider your training, and run the race you trained for. Now is not the time to change things up or to experiment. Make sure you eat and drink as planned.
Then again, if you’re in the final mile or two and feeling good, go ahead and speed up. Now is the right time to leave whatever you have left out on the course.
10. Remember: It’s thy left foot, thy right foot, and thou shalt smile.
And so I begin and end with Wheels, who has made this his mantra. It’s a good one.
Paul Long writes weekly for the NKyTribune about running and runners. For his daily running stories, follow him at dailymile.com or on Twitter @Pogue57