General Running and Safety Tips

Clothing Tips

• Wear bright colored clothing
• Shoes should have good traction
• Wear proper running shoes depending on your terrain (road, trails, conditions)
• Don't run in the dark, but if you must, wear reflective clothing and bring a head lamp if it is getting dark
• Don't use earbuds or have the volume turned down low so you can hear your surroundings
• 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
  • Estimate: replace after 200-500 miles 
• Finish Time Rule – Long Runs will be slower than short runs.
• Stop running if you 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
• Never trust a driver or a blinker on a car
• 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

https://www.rrca.org/education/for-runners/runner-safety-tips/

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