Ok, so you’re a runner. Maybe you are just starting out, or maybe you’re an experienced marathoner. As I was running today, I was trying to come up with a good post for today. As I was running up hill I had to adjust my pace. Then as I turned the corner I had to navigate around a car with the door open. At the next intersection a car was waiting to turn, so I altered my path and went around him. Then a light bulb came on and I had my next blog post. Running is a risky sport; every step we take is one closer to a pot hole, stick or a car wanting to turn. So how do we ensure we can finish our run safely and injury free? Well we run with a set of rules. Here are my rules, if you have any to add, please post your ideas so we can all have a safe run.
1) Run during the day
2) If you have to run at night, wear lights, reflective vest. Refer to rule one if you don’t.
3) Run on a running path if possible and not in the street.
4) Run on the sidewalk facing traffic if you have to run in the street.
5) Get eye contact of drivers in cars at intersection. Wave at them, did they wave back? If not Assume they don’t see you, go behind the car if you’re not 100% sure they see you.
6) Wear good shoes. After 500 miles of running in them, it’s time for some new shoes.
7) Run your pace on that day. Most runners over train and run to fast trying to hit a magic number that really does not mean much. Training at effort is much more important than a made up number. Use a heart rate monitor to determine effort.
8) Stay hydrated – Running on hot sunny days, re-hydrate with sports drinks. Not only water is lost but electrolytes like sodium, potassium that can cause leg cramps. So water is good, but too much water can cause problems like Hyponatremia. Monitor your urine, light yellow is good, clear you’re drinking too much water, dark yellow you are not drinking enough.
9) Train to race, don’t race to train. That is if your training for a race, don’t try to race every day and burn out. Too fast and too much running will for sure lead to an injury and no running.