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General Running and Safety 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
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
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
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