“18. Consistency, consistency, consistency!
Running well takes months and years of diligent work. Unfortunately, there’s no short-term fix or “get fast quick” plan out there. Distance running is a long-term sport and it takes the top athletes years - sometimes decades - to reach their genetic potential.
Remember that what you run today impacts what you’re able to do next week, which impacts what you can do next month, etc. Consistency is king and you’ll often get better results by adding a little bit of running for a few months than trying to jump up your mileage over just a few weeks. Small changes, made over a long period of time, will ultimately help you be a better runner.
19. Don’t blindly follow the 10% Rule.
The 10% Rule states that you should only increase your mileage by 10% or less per week. But this “rule” is too simplistic for most runners and you should modify it for your own situation. Listen to your body because sometimes 10% will be aggressive, while other times you’ll be ready for more.
Figure out your “mileage baseline” - the number of weekly miles you’re comfortable at. You can aggressively increase your mileage to this baseline but then you should be more conservative once you’re at or above your baseline. It’s also a good idea to hold your mileage at the same level for 2-3 weeks before increasing it to ensure your body is fully adapted to the higher workload.
20. Don’t burn the candle from both ends.
This is a rule I learned the hard way in college. If you’re partying too much, eating like crap, or not sleeping enough then you can’t train at your normal level. You’ll need to cut back on your training to allow your body to recover from your non-running extracurricular activities.
When you’re sacrificing a healthy lifestyle at the same time as running and working out a lot, it’s a surefire recipe for injury.”