Running Do’s and Dont’s of Fall

  1. Do wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete’s foot.
  2. Do fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Also get fit at the end of the day when your feet are more swollen to ensure proper width sizing and avoid excessive foot compression.
  3. Do replace your running shoes often. Replace them at least every 350 – 450 miles run.
  4. Don’t wear new shoes in a race. Do make sure you have at least 75 – 100 miles of running use of your shoes before wearing them in a marathon.
  5. Do wear sport-specific shoes. Running shoes do not have the lateral support needed for court sports. Help yourself avoid ankle sprains and other injuries.
  6. Warm up slowly and gently before your runs and especially before doing speed work.
  7. High school students should be careful about building up their mileage too quickly after a low mileage summer.
  8. Do break in new sport shoes before racing or using them for a long run or workout.
  9. Do use sunscreen to prevent solar injury to your skin in all seasons.
  10. Do make certain that you taper properly before your fall marathon. Most recommendations are for a 3 or 4 week taper before the marathon.