How to Run More Than 10 Miles Safely

For regular roadrunners, his or her long run probably equates to over 10 miles. They've obviously safely followed a running program to build themselves up to that level. However, sometimes - especially when taking our long run to the busy streets - we might overlook some common-sense ideas to make our journey that much safer and enjoyable. Here are some tips to make your long run as fun and safe as possible. Happy running!

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Comfortable running sneakers
• Plenty of water
• About $15 (total)
• A working cellphone
• A contact who knows your route

1. Make sure you have a comfortable pair of running sneakers. It is important not to have the sneakers laced too tight or too loose. If you are uncertain about the proper footwear, there are professionals at your local running shop who can help.

2. Dress to the weather. These long runs should be done in the morning light to minimize overheating and so that you can be seen (as opposed to running in the dark). You're body is going to heat up significantly, so obviously long sleeves on 90-plus degree days are not advisable. Likewise, proper sun lotion (ie: Burt's Bees) and sunglasses are helpful, as are running gloves and even a fabric face guard for those really windy and cold days.
   
   It is also helpful to purchase a runner's ID, usually a bracelet, with your name, address and emergency contact - just in case. Usually about $10-15. Likewise, I tend to wear a runner's pouch to carry a few extra dollars and even a 7-11 gift card if I need extra water or drink, like Gatorade.

3. Drink plenty of water before and during the run, pacing yourself. It is very possible to drink too much water as much as it is to dehydrate yourself. Try and stick to 16 ounces about every half hour.

4. Share your expected route with a friend, spouse or family member and the time you are leaving and expected total run time. Carry a cell phone with you and let them know they are your lifeline should you need to get picked up and are too far away from home. Furthermore, be familiar with your route, getting a feel for places to rest as needed, get water as needed, and stay in safer neighborhoods.

5. Once on the road, always try to run on the side of the road against traffic, assuming that oncoming cars cannot see you. To that end, do not engage in any road rage behavior. As runners, we are often teased, yelled at, have things thrown at us and even threatened. While running, we are vulnerable and should not let other people ruin our run, or risk harm, over immaturity. Ignore them and keep going!

Tips & Warnings

• Consider the weather, dress appropriately and drink plenty of water.
• Carry identification, a cell phone and spare money in a runner's pouch or some other non-intrusive carry-all to your run.
• If you feel dehydrated, or drank excessive alcohol the night before such a long run - consider pushing it off a day.
• Do not participate in road rage behavior. If you feel threatened by a stranger, call your lifeline or the police.