Manual If You Fall Run On

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Control your speed and keep your head up, so you can avoid obstacles and don't lose your footing. Although it's tempting to really open up your stride on the downhill, that's how some runners end up losing control and falling. Keep your stride short and stay in control. Be especially careful if you're running on a downhill with loose gravel, a particularly treacherous combination for runners. Avoid collisions and subsequent falls with other runners or cyclists by always being aware of your surroundings and practicing good communication.

If you're approaching another runner or cyclist and need to pass them, communicate with them and let them know on which side you're trying to pass. Most athletes use a standard call such as "on your left!

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Also, if you are on a shared path with both cyclists and runners, check to see if there are specific lanes dedicated to each activity. If so, stay in your lane.

If you need to pass another runner by veering into the cycling lane, look over your shoulder first to make sure there are no cyclists approaching. If you're running on a track and there is no sign posted for the direction you are supposed to run, go counterclockwise. In most areas, this is the default direction. Some tracks alternate days. For example, Monday, Wednesday, and Friday you might run counter clockwise. Then Tuesday, Thursday and Saturday you might run clockwise.

Alternating directions helps to minimize joint stress important if you are running on a banked surface. Also, if you are running on a circular outdoor path such as a path around a lake or pond look for signs to see which way you are supposed to run. To stay safe and aware of your surroundings, keep your volume low, leave one earbud out, or don't listen to music at all when running outside. There are also some brands of headphones that are made for people who need to hear surrounding noises. There are some areas where no sidewalk or running path is available.

As a result, you may be forced to run on the road. If this is the case, run facing traffic. This gives you more time to get out of the way if it looks like a car doesn't see you and minimizes the likelihood of fall that may happen as the result of quick movement. Many falls happen at the beginning of races.

Runners often stumble when they try to pass slower runners, get jostled by the crowds , or trip over a water bottle or piece of clothing that someone discarded at the start. When you line up at a race start, make sure that you're in the right position for your pace and be on the lookout for discarded items. Wait until the traffic clears before passing other runners. Crowds and wet, slippery pavement make hydration stops another common wipe-out zone.

Watch for runners stopping suddenly at the water stops and look for big puddles of water.

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Also, although it's OK to throw your cup on the ground at a water stop, you should try to toss it where other runners won't trip over it. Almost every runner will experience a fall at some point in their running career. If you do take a tumble, don't panic.

But do take a moment to survey the damage before you start running again. Wiggle your toes, circle your ankles, and bend your knees to make sure everything feels fine. If you think you may be injured, don't be afraid to call for help. An ounce of caution can prevent a simple fall from turning into a serious injury that can derail your training.

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Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. Sign up and become a better runner today! More in Running. Mind Rocks and Slippery Surfaces. Tie Your Shoes. The 7 Best Shoelace Clips of Minimize Damage With Proper Gear. Decline Safely. Look for Fellow Athletes. Similarly, before you stop or turn around, look back and make sure your path is clear.

Early on their priorities are still feeding, surviving and spawning.

Run Counter Clockwise. End of summer can also mean less travel and more time at home, or back-to-school for kiddos, which translates to a little more room in your daily schedule for a run. Fall is the ideal season for busting out your cold weather layers, too—brightly patterned long sleeve shirts, puffy running vests, and thick leggings. Stay warm; you can always take off a layer and tie it around your waist if you need to.

Seven Reasons Fall Is the Best Time to Start Running

Or, take it to the treadmill or elliptical indoors instead. Fall running allow you to burn extra calories from your favorite seasonal foods: a pumpkin spice latte, thick wedge of apple pie, heaping bowls of chili, or even a dark beer of your choice. Sign up for your first 5K, train for a half-marathon, and explore your local community calendars for themed races, such as zombie or color runs. These races also allow you to accomplish new goals , like speeding up your training pace.

Social time with friends frequently focuses on food and drink—which is awesome. However, fall running provides a healthy option for hanging out, where you can check a workout off your to-do list and catch up with a pal at the same time. This equipment-free program will get your heart pumping—no gym required.

There are plenty of ways to take your outdoor jogs to the next level. Want to look and feel your best on the big day? Team up with your significant other to hit your fitness goals. Stick to indoor cycling or take it outdoors? Aaptiv trainer Kelly Chase tells you which one gives you the better workout. Welcome to the guidebook to your healthiest life.

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Aaptiv delivers the highest quality fitness and health information from personal trainers and industry experts. Subscribe now for a weekly dose of inspiration and education. Written by Julia Dellitt.