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TIPS FOR A SAFE AND ENJOYABLE
BRIDGE TO BRIDGE
Are you getting ready to do the 27th Annual Bridge to Bridge October 5th? If you are a seasoned runner, you know what to expect and how to train. However, if this is your first long distance run - or maybe you're first ever - we have some tips to help get you ready.
RUNNING SHOES
First, be sure you have a good pair of shoes. Take pains to pick the right
show for you and avoid unnecessary pain later. Pick a shoe for comfort,
not fashion. Pay attention to the depth of cushioning on the heel and
be sure you can't feel any rubbing from stitching in the shoe.
SOCKS
Wear cotton or cotton mix socks to reduce the chances of getting
blisters. Rubbing Vaseline on the skin before running will further reduce
the chance of getting blisters.
MOTIVATE YOURSELF
Whether you are a beginner or a seasoned runner, motivation is important.
Set a goal. If you are a beginner, it may seem hard to remain motivated
but keep at it and you will soon achieve that "runner's high"
that makes it all worthwhile.
RUNNING SCHEDULE
Run or walk at least 3 times per week to get ready for the Bridge to Bridge-
running little and often is better than trying to cram all of your training
into one day on the weekend.
DRINK LIQUIDS
This is essential to your health. Never wait until you are thirsty to
start
drinking liquids. By that time, you are starting to get hydrated. If you
are running or walking the Bridge to Bridge, drink liquids before you
run and look for the three water stops along the course.
WARM UP AND COOL DOWN
Warming up before you run is important-it warms the muscles and
loosens the joints. As you warm up, blood flow to the muscles increases...and
it make the muscles more elastic which will reduce the chance of injury.
Your stretches should be slow movements that are held in the stretched
position for 30-seconds. Once you have stretched, jumping
on the spot will get you ready to run.
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