Injury prevention

Preventing injuries should always be on your mind. It is very discouraging to have to stop running due to an injury. To keep yourself running injury-free, follow these bits of advice:

• Know your own physical limits and don’t push yourself past them.
• Always warm up before you run. This can be a brisk walk or light jog.
• Pay attention to your running technique as poor form can result in injury.
• Wear shoes that provide good support and fit properly.
• Listen to your body. If you have pain that does not go away after slowing down for a few minutes, stop running and discuss the "injury" with your parent or guardian.
• Never try to run through a pain that makes you limp or change your stride. If this pain persists, you should see your doctor.
• Be careful when running on uneven ground. It is easy to sprain an ankle which will prevent you from running for a few days or even weeks.
• Stretch after every run.
• Avoid the terrible “toos” – doing too much, too soon, too fast.
• Increase your running distance and speed gradually.
• Use caution when exercising in extreme heat, humidity or cold.
• Dress appropriately for the weather conditions.
• Drink plenty of water throughout the day.
• Make healthy food choices.

Safety tips

There are certain guidelines to follow when running in order to stay safe and avoid injury. You are most at risk when running on your own, so keep the following points in mind:

• Run with a friend, if possible.
• If you have an adult’s permission to run on your own, let that person know where you are going and when you expect to be back.
• Run on sidewalks or grass. If you must run on the road, run facing the traffic so you can see oncoming cars and bicycles. If running with someone else, run in single file.
• Never run through wooded areas alone.
• Wear bright clothing whether running in daylight or when it is dark.
• Wear something that glows in the dark (reflective) if running at dusk or in the dark. Run in well-lit areas as much as possible.
• If you must cross streets on your run, do so at intersections. Make sure cars have stopped and walk, rather than run, across the street.
• If you have access to one, take a cell phone or two-way radio with you on your run.
• Look for a house with a Block Parent sign if you need help while out running.
• Do not wear headphones while running. You will be less likely to hear cars, cyclists, dogs, etc.
• If running on slippery surfaces, keep your pace steady, shorten your stride and avoid changing direction suddenly. There may be times when winter weather conditions make it too dangerous for you to run outside. When there is too much snow or ice on the ground, extremely cold temperatures or a lot of puddles on the road, you should do something other than run outside.
• Use sunscreen, even in the winter, to protect your skin from the harmful effects of the sun.