Wednesday, January 13, 2010

9 Ways to Run Smarter

Being a big believer in Jeff Galloway's methods of training and racing I was emailed this article today and thought I would share.

By Jeff Galloway
Runner's World

You put on your shoes, you go for a run—it's that simple. Still, there are issues: Where should you run? How do you pass? Should you wave? Knowing what to do—and not do—means you won't annoy your fellow runners, or get hurt.

Face the Traffic
When you're running on the road, run on the left side.

Hit the Sidewalk
Unless laws prohibit it, runners are considered pedestrians and may run on sidewalks as protection from traffic.

Use the Crosswalk
I've heard of several accidents in which runners were struck by vehicles—the majority of which occurred when the runner was not using the crosswalk.

Make a Pass
On running paths, stay to the right and pass on the left . If you're on a trail with no room to overtake another runner, wait 30 seconds then ask to slip by. If you're on a track, pass on the right. In a race, pass on either side of a runner ahead of you.

Go With the Flow
On a trail, follow the travel pattern, typically posted near the trailhead or parking area. If none exists and the trail is shared with cyclists, go with the traffic flow.

Keep Your Dog Close
If you run with Rex, keep him close by, on a tight leash, and move to the side so runners can pass without interruption.

Circle the Track
The normal rotation on a track is counterclockwise, but look for regulations; some reverse directions every other day.

Defer to Fast Folks
On a recreational path or trail, simply move to the side to let them through. If you're on a track, stick to the outside lanes.

Wave if You Want
Some runners prefer to zone out during a run and not focus on anyone, but others tell me they feel energized when they wave and like the sense of camaraderie a greeting provides.

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