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Tag Archives: Couch to 5K

  • Tips for Runners

    General Safety Tips

    1. Don’t wear headphones. If you choose to wear them, don’t get lost in your music. Be aware of your surroundings.
    2. Carrying Identification. Write down your name, phone number and blood type on a runners shoe ID tag.
    3. Carry a cell phone.
    4. Trust your intuition about a person or an area. React on your intuition and avoid a person or situation if you are unsure. If something tells you a situation is not “right”, it isn’t.
    5. Always stay alert and aware of what’s going on around you. The more aware you are, the less vulnerable you are.
    6. Write down or leave word of the direction of your run. Tell friends and family of your route and when to expect you back.
    7. Run against traffic so you can observe approaching cars.
    8. Wear reflective material if you run before dawn or after dark. Blinking lights are a great option.
    9. Practice memorizing license tags or identifying characteristics of strangers.
    10. Look both ways before crossing. Be sure the driver of the car acknowledges your right of way before crossing in front of the vehicle.
    11. Call police immediately if something happens to you or someone else, or you notice anyone out of the ordinary. It is important to report incidents immediately.
    12. Avoid unpopulated areas, deserted streets and overgrown trails. Especially avoid unlit areas at night. Run clear of parked cars or bushes.

     

    Hot Weather Running Tips

    1. Clothing - Choose light-colored, loose fitting synthetic fabrics. This fabric wicks the moisture away from your skin so you have a more comfortable run. It also helps reduce the chafing issue that happens in the warmer seasons. DO NOT wear cotton!!!
    2. Hydration - Drink fluids before, during, and after your run. If you feel thirsty, you are already dehydrated! Plan your water breaks into your running route. If you are running more than 30 minutes, include an electrolyte drink. Avoid caffeinated and alcoholic beverages, they are dehydrating.
    3. Avoid running in the middle of the day - Run first thing in the morning or later in the day to avoid the heat and humidity of the day. Find a shady road or trail to run on, stay in the shade!
    4. Sunscreen - Put it on….everyday, every time!!!!
    5. It’s ok to go slower in the heat - Give your body time to adjust to the heat and humidity. If you feel dizzy, or if your skin feels clammy, stop and get out of the sun.
    6. Socks - Moisture wicking socks are a must! NO cotton socks….makes my feet feel sweaty just thinking about it!
    7. Sunglasses - Great for keeping the sun and pesky bugs out of your eyes
    8. Running Hats - These are a great alternative for those who prefer not to wear sunglasses. Not only does this protect the eyes from the sun, they also shield the face from the suns harmful rays. Just remember to buy a running hat because it always breath-ability.

     

    Winter Weather Running Tips

    1. Dress in layers - Choose a highly breathable base layer. This is what you should wear the closest to your skin. A wicking material will move the moisture away from your skin, making you feel more comfortable on your run. Wear a looser, second layer of breathable material. Fleece would be a good choice for this layer on a cold day. This adds insulation between your base layer and outer layer. The outer layer should be breathable, wind-resistant and water resistant material.
    2. Wear a hat - Your uncovered head is responsible for 40% of heat loss. Try wearing a head band if a hat feels too hot.
    3. Protect your hands - Mittens are warmer than gloves because the body heat from the other fingers warm each other.
    4. Wear warm socks - Socks made of synthetic fibers wick moisture away from your skin. Smartwool socks are a great option. Never wear cotton socks!
    5. Shoes - Yak Trax are a great investment for winter running. These are like snow tires for your shoes.
    6. Don’t forget the sunscreen - The sun is still strong, even in the winter.
    7. Wear reflective clothing - Buy clothing with the reflective material already on it. Extra reflective gear is always a good idea. The more visible you are, the safer you are. Vests, arm bands and blinking lights are great choices.
    8. Don't overdress - Dress like it is 20 degrees warmer than it really is. You will warm up after you get moving.
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