The 3-flag rule of running

As a runner, how many days can you afford to go without running before the shit hits the fan?

Well, here is where the 3-flag rule of running comes in.

I have designed a flagging system for myself and it has worked wonders for me. Depending on the number of consecutive days without a run, I designate a different flag and each flag tells me how badly down the ditch I am or the other way around!

Consecutive days without running	Flag
1 to 3 days	Green
3 to 7 days	Yellow
7 or more days	Red

As amateur runners, we have a significant amount of life outside of our running pursuits – work, family, friends & more. While we want to stay committed to consistent running routine, life happens every once in a while, and the streak breaks. Lets call these factors ‘run barriers‘. There are two distinct types of run barriers.

Uncontrollable Run Barriers are the ones which we cannot control and our ability to run is compromised; no matter how badly we want to run, we simply cannot. Some examples are:

• Injuries
• Illness

Controllable Run Barriers are the ones over which we have some degree of control so our ability to run isn’t fully compromised and it takes effort, planning and will-power to run. Some examples are:

• Work compulsions
• Social commitments – marriages, birthdays, festivals etc.
• Travel – work or otherwise

Here is a simple view of what one can do across each stage of the flag based on whether the run barrier is controllable or uncontrollable.

Uncontrollable Run Barriers	No need to Panic. The barrier will pass soon!		Kick-start some alternate form of physical activity!
Controllable Run Barriers	You are good! The anxiety you are feeling, if any, is good for you.	Be careful here! This can be beginning of a rut. Stem it before it flares up.	The deterioration has begun! You are officially in a rut. Do everything possible to get out of it.
Barriers / Flag	Green	Yellow	Red

The key take-away is to be consistently aware of our running flag. Regular self-assessment ensures a proactive approach to maintaining a healthy running routine.

Stay in the green, avoid the yellow, and never linger in the red zone.

So, what is your running flag today?

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On the Run is a collection of short articles in which I candidly delve into my personal journey as a runner, sharing my experiences, insights, failures, and more. These reflections emerge from my ongoing, rewarding journey as a runner and are not to be regarded as expert advice, as I am not a certified running coach (at least not yet!). I encourage you to spend 3-4 minutes reading these articles and perhaps an additional 2-3 minutes pondering the content. If you find them genuinely useful, I would be overjoyed if you could share them with your network, as valuable experiences are meant to be shared!