…Assuming that your parents are seasoned marathon runners!

The following are the 13 rules of marathon running, principles which must be followed if you want to have a great race. These are things your Dad/Mom should have told you about, although if he/she had known you were going to become an avid marathon runner, he/she might have invested in counseling rather than inform you about training and sports-nutrition.

Rule #1—You should treat the marathon as a power race, not just a test of endurance.

Rule #2—If you are running about 35 to 40 miles per week (56 to 64 kms) and want to become a better marathoner, you should not simply add on more mileage.

Rule #3—You must optimize your lactate-threshold running speed (LTRS) before your marathon.

Rule #4—Plan your workouts so that you accomplish five key (5) tasks ( endurance, tempo runs, speed runs, recovery, & tapering) before race day.

Rule #5—Start the race slowly

Rule #6—Make your pre-marathon long runs “race-specific”.

Rule #7—Take in four (4) grams of carbohydrate per pound of body weight per day during your marathon training.

Rule #8—If you are female, schedule your marathon for the follicular phase of your menstrual cycle (the time period between the onset of menstrual flow and ovulation).

Rule #9—In spite of what everyone says, do not smear vaseline on your foot before the race begins.

Rule #10—Have a BM (Bowel Movement) before the race.

Rule #11—Do not run a race while bearing a child.

Rule #12—Stay away from ill people during the week after your race.

Rule #13—Rest for seven (7) days–with no running at all–after your marathon.

Reference: IAAF New Studies in Athletics Quarterly Journal. April 2007. page 86