Good Running Routes Around Campus
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Running Safety Tips
Plan ahead: Know exactly what route you're taking before you head out. Evaluate it for potential danger spots, such as poor visibility areas, and have a plan of where you'll go and what you'll do if you run into trouble. Have "safe spots" along your route to go to if you need help and play out possible scenarios in your head.
Use the buddy system: Running with a buddy increases the amount of eyes and ears that can be aware of things. Although running with music is enjoyable, headphones reduce your awareness.
Tell a friend: Your running partner can't meet you for a run? You can still call. Call someone before you leave, tell them where you're going, and what time you'll be back, then check in when you return. If anything goes wrong, someone will be informed of where you were.
Some Tips For Picking a Good Running Shoe
- Line up the ball. "When you try your shoe on, the ball of your foot (the widest part) should line up exactly with the widest part of the shoe. If that fit is right, everything else should line up--from the toes to the heel. As for width, when you're standing in the shoe, your foot should rest gently against the sides of the shoe, rather than jamming up against them or not touching at all. Also, be sure your toes aren't being pinched from the side."
- Stand on one foot. "I have people stand on one foot, which puts extra stress on the shoe and the foot, so you can better tell if it's going to feel right. When standing, your foot should feel situated atop the midsole. That is, it shouldn't feel like it's moving around too much on top of the midsole, and it shouldn't feel like it's flopping over the sides of the midsole either. When you run in the shoe, don't be too put off if it feels overly supportive, as most runners need more support (or motion control) as they age."
- Check for balance. "I have a runner stand in the shoes to see if he or she feels properly balanced. You should feel anchored; the shoes shouldn't be making you lean in a certain direction. There should be plenty of toe space, and when you walk or run, your heel shouldn't slide out of the shoe at all. I often have people run in the shoes down a slight hill next to the store. Downhill running exaggerates impact, so if the shoes feel okay, you should be fine in them."
- Focus on the ride. "Once we determine the type of shoe you need--whether motion-control, stability, or another--we bring out shoes from three different manufacturers and have the customer try them all. Then you need to be sure there's no pinching, or a seam that's pressing against your foot. Finally, we have people run or walk in the shoe to really focus on the ride, or how the shoe feels from the point when the heel hits the ground to when the toe lifts off it."
(Safety and Shoe tips, as well as plenty of other great information, are available on Runner's World Online.)