Running is a great way to get fit.Keep your head up, shoulders back, and spine straight when running.Know where you're going to be running and avoid underpopulated neighborhoods.Be careful around vehicles.Never assume they can see you, and never try to race them across the railroad tracks.If you run at night, wear reflective clothing and use a flashlight.Runners should not run in snow, fog, and rain.
Step 1: Assume proper running posture.
Keep your head up.Your shoulders should be thrown back and you should have a straight spine.Don't hunch over as you run, lean forward slightly to maintain balance.Make sure your trunk is stable and face forward.Relax your hands and facial muscles.If you want to pump your arms as you run, you have to bend them 90 degrees.The level of your hips is what your hands should pass at.Don't let your head bounce from side to side.This depletes the energy.You don't put as much stress on your ankle if your hips and knees are healthy.Make sure your toes point forward when you run.As many people do when they walk, avoid pointing your feet out at an angle.Proper form will help you run efficiently.
Step 2: Stay hydrated
If you drink water before you run, you will be protected against heat-related exhaustion and heatstroke.It's doubly important when exercising in hot weather.Bring water with you on hot days.You can either invest in a hands-free hydration system like the CamelBak or just clutch a water bottle.Symptoms of heat-related illness include nausea, dizziness, fatigue, and irregular heartbeat.If you experience any unusual physical activity, stop your run and head home to rehydrate.
Step 3: Warm up before running.
It was thought that doing static stretches before exercising could help prevent injury, but it has been shown to be incorrect.Warming up with a walk will warm up the muscles you will actually be using while you run.A stretch can be done by rotating your hips clockwise for 10 seconds, then changing direction and rotating counterclockwise for the rest of the time.Warming up with lunges is a good way to do it.As if it were a pendulum, swing each leg forward and backwards.Try jogging backwards a few steps.
Step 4: When you finish your run, stretch and cool down.
Slow down as you get closer to home.Once you get home, walk around for five to 10 minutes.As you come out of the run, this will help relax your muscles.Some stretches can help you cool down and increase your flexibility.
Step 5: Wear supportive shoes.
It is important that you wear supportive, well-fitting shoes to avoid blisters and sore feet.There are shoes with tread and fabric.The staff at a sports store or a running store can help you choose the best shoe for you.You should replace your running shoes every 300 to 500 miles.Adding stress to your foot and ankle will be caused by the wear and tear on the padding.
Step 6: Stay on the sidewalk.
There is a reason the sidewalk is there.It is more likely that you will be injured in an auto accident if you run in the road.The safest place to run is on the sidewalk, which is away from the road.If the sidewalk ends or is under construction, you might have no choice but to run in the road.Run against traffic as far as possible towards the curb or the edge of the shoulder.You should run in the traffic lane if you can see cars coming towards you.It would be helpful to know how close a car is to the curb.
Step 7: You know your route.
Do not run wherever your legs take you.You can choose a route that you are familiar with.If you know where the best places to cross the street are, you can watch out for areas of sidewalk that are not even level.There is nothing wrong with changing your route occasionally.It is a good idea to do that since it will keep you more engaged in your run and prevent you from getting bored.Map it out on foot or in a car before you try a new route.
Step 8: Don't go to the abandoned areas.
Don't run on the streets with lots of abandoned homes.You are more likely to be a victim of crime if there are few other people around.If you are alone and injured, you won't be able to get help from others.
Step 9: Runners should not run in the rain.
Runners in the rain are more likely to slip.Rain makes it harder for drivers to see you and increases the chance of being struck by a vehicle.It is best to avoid running in the rain.Drivers might mistake your reflective clothing for a light in the rain.If it starts raining while you are on a run, head home.Runners should avoid running in snow and fog.
Step 10: Runners should protect their skin when running outdoors.
Up to 80% of the UV rays penetrate the clouds on cloudy days.Make sure you use a broad-spectrum sunscreen.It is a good idea to look for one that is water- or sweat- resistant.A hat and sunglasses are required.Try not to run during the sun's strongest hours, between 10am and 4pm.
Step 11: Follow the rules.
There are specific rules about how you can use a bike trail as a runner.You might have to allow bikers to pass you in the other lane if you stay within a single lane.Follow the posted rules.
Step 12: When running at night, be careful.
People can see you if you wear reflective bands, caps, and vests.To ensure you can see ahead of you, wear light-colored clothing and wear a headband.Try to follow a route that is well lit.
Step 13: Caution is used when crossing the street.
Vehicles can see you.Before crossing the street, look both ways.If you have the right of way at a crosswalk, you should wait for vehicles to stop before crossing.Wait for the drivers to acknowledge you and make eye contact with them.Drivers wave to you.Sometimes drivers don't wave you on.If you have a crosswalk signal, wait for the vehicle to pass before crossing the street.
Step 14: Don't race a car.
If a car or bike is going to pass through the intersection, don't try to beat it across the street.If you see a train that will make it impossible for you to cross, don't try to get ahead of it.Doing so can cause you to trip or underestimate the speed of the car, train, or bike.Accidents and injury can be caused by this.You should wait for the vehicle to pass in front of you.It will keep you and others safe even though you will have to wait.
Step 15: Do not approach drivers.
If a driver slows down and pulls alongside you, ask for directions or engage you in conversation, keep your distance.If someone wants to take advantage of you when you are vulnerable and tired, they might encourage you to come closer before pulling a weapon on you.
Step 16: Do not listen to music while running.
If you are running in the gym or at home on a treadmill, you can use headphones or earbuds.You should not wear earbuds if you are running outside.You should be able to hear a car swerving at you.Listen to your environment instead of listening to portable music devices.At opportune times, you might hear interesting animals or snatches of conversation.Staying alert to your surroundings will enrich your running experience.If you have a portable music device, put only one ear bud in.
Step 17: Let someone know you are going for a run.
It is a good idea to let your roommates or family know that you are going out for a run when you have your identification card with you.They will know to contact the authorities if you don't come back within a reasonable amount of time.Shoot a text or leave a note on the kitchen table if nobody is around when you leave so they know where you are.
Step 18: Run with someone else.
You can invite your friends and family to join you on your runs.It is a great opportunity for bonding with your friends and family because of the fact that there is safety in numbers.If you don't have a route that keeps you within range of neighbors, try running at the gym or invest in a treadmill at home.Run with your dog.If you have a large dog with the endurance to run along with you, your dog can be a great companion and deter would-be predators from harassing you.Stay alert and aware of your surroundings.
Step 19: Ignore verbal harassment.
rude comments about the way you look or what you are doing might be offered by smart-alecks when running.Ignore the people who verbal harass you.Contact the police if they follow you and keep harassing you.
Step 20: Pack what you need.
If your route takes you away from people who can help you, it's a good idea to wear a fanny pack and put your phone inside.If someone is attacking you, you should whistle to get attention.Bring pepper spray as well.If someone tries to abduct you, use your pepper spray.You should have an identification card with your name, phone number, and blood type.Emergency personnel can provide appropriate medical care if you are injured or unconscious.A lot of people put their card inside their running shoe.