10 running rules you should be following

Rest

Rest is as important as working out. You need a good balance to get the most out of yourself. If you don’t rest, your body can’t properly recover from the stress of your training, meaning you aren’t likely to make big improvements to your speed or distance. Your muscles do their growing and repairing during rest and sleep, so depriving your body that means you won’t improve.

If you are set on training every day, you can partake in active recovery, which could be a gentle walk, swim or bike ride. This way you aren’t pushing your body too hard but are still maintaining activity levels and mobility.

The most important form of rest is sleep. Sleep is generally when the growth hormone is released and so major changes will be made then, but having a good sleep will lift your mood and energy levels as well. 

It is also important to make sure you aren’t over doing in when you are ill or recovering from an illness. Problems as small as colds can put you out of action for a week or two, but during this time it is important to take it easy and not put your body under more stress. Allow yourself to get better; the road will be waiting for you once you’re feeling well.