-
Keep well hydrated and nourished. Make sure to drink
enough water and eat
healthy foods throughout the day. However, do not
try to drink too much or eat just before you walk or run (especially
if you plan to run).
-
Watch out for bicyclists and cars.
Wearing light or reflective clothing is advised.
-
Always tell someone when and where you are going.
-
Stay in well-lit areas where there are other people
around. If possible, do not walk or run after dusk.
-
It is a good idea to run with somebody else.
-
Rest is very important. Getting enough sleep will help
your body recover and heal faster.
-
Do not over do it. If you are in pain, or feel you are
working yourself too hard, take a break.
-
Do not try to run seven days a week. Even if you feel
fine, it is more efficient to have breaks to let your body heal. You
will improve much faster.
-
Stretch. Especially for runners, stretching is very
important. Nobody is too good or experienced for stretching.
-
Try
to maintain good posture and steady breathing. This allows you to get
the most out of your exercise.
-
Don't
run in unsafe conditions. Inclement weather and extreme heat or cold
are dangerous conditions for running or walking. You can always use an
indoor track, treadmill, or gymnasium.
-
Wearing
the proper clothing is very important. Loose, comfortable clothing is
advised. In cold weather you should wear layers so that you can trap
the heat but be able to remove layers if you are too hot. Hats are
good for sun protection as well as keeping warm.
-
Good
shoes are the most important part of your running/walking clothes.
They should be made of lightweight breathable material. They should
offer support and comfort. They should not be too tight and should
have soft soles to absorb shock.
-
Don't
continue running if you experience chest pain, shortness of breath, or
lots of dizziness or pain. If you have any doubts about your
ability to safely walk or run, consult your doctor before starting
this program.
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