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Fall Running Tips

Summer is over, the kids are back in school, and fall mornings are finally arriving. As the days get cooler, resist the temptation to bundle up in sweat suits or lots of layers. Your body warms up quickly, and you'll be more comfortable dressed lightly. (Three cheers for Coolmax.)

Also, how your body regulates its temperature will be different in cooler weather. In the summer, we sweat profusely to stay cool. As temperatures drop, our bodies do clever things with blood flow to keep us warm in our core. This also means that a little more of our blood is available to service muscles, so we can generally run a bit quicker in cooler conditions. Don't go too fast too soon, though, and risk an injury.

It's also time for a quick reminder about running safely with less daylight and more traffic:

- Wear Bright Colors—Be as visible as you can when you run in the early morning or evening. It isn't a guarantee that a drowsy commuter will see you, but it improves the odds. This is also an excuse to do a little shopping for some more CoolMax running gear. If your run has you out before sunrise as the days get shorter, it would be wise to invest in a reflective vest to improve your visibility.

- Ditch the iPod—A key part of running safely anywhere is situational awareness. Keeping your ears open helps you better assess things as you run along. A loose dog who's having an aggressive moment will often not make a lot of sound just prior to contact. Hybrid cars can also be remarkably quiet until they are right on top of you. (Note: USATF rule 144.3b bans headphones from all sanctioned events.)

- Carry ID—A SRRC shoe tag works well because it's both identification and a little reflector. The tag comes with your SRRC membership. Contact an SRRC officer for extras.

- Watch for Turning Vehicles—While this is always true, the increase in morning traffic multiplies the number of occasions where sharing the road matters. Do not expect to be seen, even if you're wearing your best fluorescent outfit, have made eye contact with a driver, and both of you are waving. When approaching right-turning cars from their right, expect them to pull right out before they see you. (Your expectations will seldom be disappointed.)

- Watch for Sun-blinded Drivers—On clear mornings, drivers headed into the bright sunrise may be blinded to almost everything, especially a little runner who is sure s/he is visible. Expect to be invisible, and only cross traffic when the way really is clear.

- Run Facing Oncoming Traffic—Because a runner is small, slow-moving, and almost invisible compared to a car, you want to be able to see what's coming and deal with it. You do NOT want cars racing up on you from behind.

- Be Vigilant—If you observe a pattern that is making you uncomfortable, contact the Loudoun County Sheriff's dept. (703-777-1021) and/or your neighborhood watch contact and send out a note to the rest of the SRRC members.