Safety First!!!Have fun – Be Safe!

Safe running Do’s and Don’t’s:Do:Run with a

partner or in groups

Don’t :Go out alone,

especially at night, early AM (in the dark), and in isolated areas

Safe running Do’s and Don’t’s:Do:Run in safe,

traffic-free areas as much as possible-parks (avoid running alone, esp. females!), neighborhoods, trails

Don’t :Run along the

busiest streets, where you will increase your chance of an accident/incident

Safe running Do’s and Don’t’s:Do: Run against the

flow of traffic as much as possible to see oncoming cars (most if hit, are hit from behind)

This is opposite bike-riding, which is safer to ride “on the right”

Don’t: Neglect traffic, especially cars turning right who will NOT see you!

Safe running Do’s and Don’t’s:Do: Ignore any

signs of aggression and/or verbal abuse

Don’t: Respond or react!!!

Safe running Do’s and Don’t’s:Do: Enjoy the

company of your running partners and make new friends

Don’t: “Zone out” to music

Unless in the park, music is highly discouraged. If you have to run with music, keep it at a safe (you can hear traffic and conversation around you) volume

Safe running Do’s and Don’t’s:Do: Run in public

areas where you will be among a crowd of people, especially if running alone

Don’t: Run along canals or isolated country roads, especially by yourself and/or at night or early morning (when it’s dark)

Safe running Do’s and Don’t’s:Do: Wear brightly-

colored, reflective clothes

Don’t: Over-dress, wear dark colors, or run shirt-less. Sun-block is important even in fall and winter months

Safe running Do’s and Don’t’s:Do: Stay hydrated and

fueled. Any run of more than 30 minutes should include some form of rehydration-either water stops at a park or carry a water bottle or energy drink (not Monster!)

Any run of an hour or more will require fuel-gels, energy bars, etc.

Don’t: wait to “hit the wall”

Safe running Do’s and Don’t’s:Do: Wear synthetic

socks and the right shoe

Don’t: wear cotton socks, worn shoes, or shoes that are either too tight or too loose (will cause blisters and other injuries)

If you are in desperate need of shoes and cannot afford a pair before December, see your Site Leader

Safe running Do’s and Don’t’s:Do: Stretch at the

end of your workout

Don’t: stretch cold muscles and ligaments (will lead to injury)

Neglect your post-run cool-down which must include some stretching

Sit down right awayMost important mile of

the marathon will be Mile 27