Running Around Town:  Washington, D.C. 

Preparation

$                   Don=t be a victim of your own ambition.  If you are getting in shape, gradually extend yourself.  Don=t exceed your previous longest run of the prior week by more than 15 minutes; 8 minutes preferably.  Get used to that distance before trying to exceed it again.  If you are a starting runner, consult your doctor before beginning.  Friends, books and running clubs cannot substitute for physical exams. 

$                   Warm-up slowly before going to faster paces in order to avoid injuries.  It will also help you cover longer distances more safely if you get lost. 

$                   The Washington D.C. area=s outdoor water fountains are usually turned-off November through April.  If water or other drink is not already available, carry water or place water caches on the route before you start.  Consumption needs vary greatly with the person and the season.  It's needed all year-round.  For some people, its needed every two miles.  Water bottles or bladders can be bought to wear on your waist or your back.  When setting water caches in advance, seal them, put your name on them and hide them where you can find them again.  Come back afterward to pick them up. 

$                   If possible, bicycle a route that=s new to you before attempting it on foot or go out and back on a trail until you are familiar with it.  By bicycling, you=ll familiarize yourself with a route and hopefully avoid getting lost.  Carry the map and instructions with you unless you know the route.  When lost, going downhill is usually your best choice to find others.  Ask for help when you can. 

$                   When on roads, run on the left side, facing traffic; bicycle or skate on the right, going with traffic.  Use a road=s shoulders if you can.  Skate slowly on a route new to you. 

$                   On any trail, always yield right-of-way to horses.  Bicyclists should yield to runners and horses. 

$                   Use proper shoes and clothing.  Use cushioned running shoes that fit your size weight and pronation. Don=t substitute with cross trainers or tennis shoes.  Dress in layers if it=s cold; you can remove one and tie it around your waist if you heat-up too much.  Wearing hats and mittens helps save significant amounts of body heat loss.  Never wear rubber suits.  =t help you lose weight

$                   Leave adequate time to finish before darkness or approaching bad weather.  Hypothermia can be experienced in 60F^o degree weather.  Bring a change of clothes for afterward. 

$                   Avoid running in the dark or wear reflective clothing if you must.  Never assume a driver can see you and will yield.  Don=t run where a driver can hit you.  When running in the dark, only use courses that you are familiar enough to know where all the potholes, curbs, wire gates, guy wires, telephone poles and low branches are.  Be on the lookout for broken glass.  

About Running Around Town © 1999. Nadim Ahmed

Disclaimers

Last modified: September 26, 2006