General Running and Safety Tips

Clothing Tips

  • Wear bright colored clothing
  • Shoes should have good traction
  • Don't run in the dark, but if must, wear reflective clothing and bring a head lamp if it is getting dark
  • Don't use earbuds. 
  • Prepare and dress properly for the weather - layer instead of heavy outer clothing
  • Dress like it is 10 degrees warmer
  • Hats keep the sun off

Running Tips

  • Warm-up before a run and cool down after a run.
  • 10% Rule – only increase your mileage by about 10% per week.
  • 2 hour Rule – wait 2 hours after eating a meal to run
  • Familiar Food Rule – Don’t eat anything new in the days before a race
  • Shoe Rule – Replace worn out shoes
  • Finish Time Rule – Long Runs will be slower than short runs.
  • Stop running if have any injury or pain, and seek help
  • Eat properly and drink plenty of water

Road Safety

  • Run against traffic
  • Run on the sidewalk
  • Look both ways before crossing the road
  • Follow all traffic laws
  • Bring a running buddy
  • Change or alter running route 
  • Tell a friend or family which route you will be taking and when you expect to return
  • Avoid isolated places
  • Bring a cell phone
  • Carry identification with you
  • Pay attention to your surroundings and trust your instincts. 

Road Runners Club of America Safety Tips

http://www.rrca.org/education/rrca-general-running-safety-tips​