Some ‘Do’s and Don’ts’

(All based on bitter personal experience!)

• Don’t eat anything more than a snack bar within two hours of your run
• Don’t take any liberties with road vehicles (they are quicker and harder than you, and not always driven by someone who will respect you or even see you)
• Consider taking some water with you, or stopping for some during your run
• Avoid sudden twists and turns and stopping quickly
• Acknowledge any other runners you pass – its only polite
• If you are in severe discomfort and it looks like it won’t go away, stop running. Its not worth aggravating an injury
• If your muscles are sore, put ice on the offending area (bag of frozen peas or sweetcorn is perfect!) once you get home, and have a nice warm shower or bath as soon as you can after your ice treatment
• Let someone know where you are going to run and your likely time to return
• Wear appropriate clothing for the conditions. Avoid getting too hot or too cold during the run. It doesn’t matter too much about getting wet, but you might prefer to wear some waterproof gear when you set off in heavy rain
• If you are running regularly, it is essential to get the right type of footwear. Buy from a specialist shop like Run and Become in Cardiff or Skirrid Sports in Abergavenny. They will only sell you trainers that will suit your gait and running style. When buying, take along your old pair for them to interpret the best kind of shoe for you. It might cost a little bit more, but in the long run it could help you to avoid injury and optimise your running performance.

Caerleon Running Club

October 2005