Running Do�s and Don�ts

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					     More Skill, More Fun, Fewer Injuries

Summer Campaign 2011
 If you’re just getting started,
  set reasonable goals.
  Increase your mileage
 Find a reliable running
  partner. The fact that you are
  meeting someone for a run
  gives you motivation and a
  sense of accountability.
 Meet the people at your local
  running store. They can
  teach you a little about shoes
  and link you up with
  running groups (at a variety
  of paces).
 Expert guidance is available
  from the staff at Navy fitness
  centers—with their help, you
  can maximize your efforts.
 Even if you find, like me, that
  you love running, think about
  some cross-training. A well-
  rounded program includes
  weight and resistance
  training, and some flexibility
  and stretching.
 Be consistent. The goal is to
  make it a habit (a good habit,
  for a change), and that takes
    Don’t get carried away and pile on the
     mileage once you start feeling good. This is
     a sure-fire way to get injured.
    Don’t ignore injuries. Listen to your body.
     You’ll learn the difference between being
     hurt and being lazy. Minor twinges can
     turn into major injuries if you don’t let
     them heal.

    Don’t cross in front of a stopped car at an
     intersection unless you make eye contact
     with the driver. If doubt? Go behind it.
    Don’t expect to get in shape in a few weeks
     or even a few months. Progress will be
     slow. Expect it and deal with it. Speed is
     relative. There will always be people way
     out ahead of you, and there will always be
     some behind you.
 Thanks to Derek Nelson, head of the Media Division in
 the Communications and Marketing Department,
 Naval Safety Center

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