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Spring Running Tips

Spring offers a welcome relief from those cold dark mornings when getting up to run was just too hard. Some runners are active outside year-round. Others resort to the treadmill during the winter months. Still others take a few months off during the winter and seem to emerge again with the cherry blossoms. Every season presents unique opportunities and challenges, and spring is no different. One of the most important safety considerations is vigilance around traffic. Be very watchful around cars and always expect the unexpected! Some of these tips are true year-round, othersare particular to the spring:

-- Take it Easy: You may have been running six-minute miles last October, but if you're a cherry blossom and hitting the road again after three or four months off, don't expect to pick up right where you stopped. This is a common symptom of weekend-warrior syndrome, and you'll probably hurt yourself. Ease back into the routine with shorter, slower runs first. Try to follow the 10% rule--increase distance by no more than 10% per week.

-- Check Your Gear: Is it time for new shoes? Running shoes wear out very quickly and running in old ones can often explain some of those mysterious aches and pains. Do you have the right clothing for running in warmer weather? Technical fabrics like CoolMax are effective year-round. In spring, they perform double duty--cooling you better on warmer mornings; keeping you more comfortable on cooler ones. As always, bright colors are preferred.

- 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, morning traffic multiplies the number of occasions when 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--The sun rises earlier these days. On clear mornings, drivers headed into the bright sunlight 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 Single-File and 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.

- 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.)

- 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.

- Run With the Club: SRRC group runs are every Saturday and Sunday. Members will often join each other for weekday runs as well. Check the run schedule for details about each weekend.