Safety Tips

from the Runner's World Training Log
http://www.runnersworld.com

Running in Hot Weather

Heat exhaustion and stroke are life threatening medical conditions that can be caused by running too long or too hard in hot, humid weather. Both require immediate medical assistance. Take these precautions to run safely in hot weather:

• Maintain an adequate intake of foods high in potassium: citrus fruits, bananas, dates, raisins, and apricots.

• Don't push yourself for personal best running times.

• Exercise less than normal for a week or until you become acclimated to the heat.

• Run during the coolest times of the day--usually early morning or in the evening just after the sun has set.

• Wear lightweight, light-colored, loosefitting clothing.

• Stop running if you start to feel dizzy, weak, light-headed or excessively tired.

• Drink plenty of water before, during and after running. An extra quart a day is recommended.

• Douse your head and body with water whenever you have a chance to do so.

• Wear a lightweight, light-colored hat with a visor. One made of porous, absorbent material is ideal.

Running at Night

Potholes, rocks, uneven terrain and oncoming cars are your biggest problems when running at night. These tips should make nighttime running safer:

• Run against the traffic.

• Wear reflective clothing.

• Scrutinize the terrain in daylight, before your run, for rocks and holes.