Here are some “rules of the road” from the Road Runners Club of America:
* Run against traffic if running on the road. If running on the sidewalk or multi-use trails, travel on the right and pass on the left.
* Never run more than two abreast if you are running in a group. Don’t be a road or trail hog.
* Don’t run down the middle of the road or trail.
* If you are running an out-and-back route, don’t just make a sudden u-turn at your turn around point. Stop, step to the right to allow oncoming traffic the opportunity to pass. Ensure the road or trail is clear of oncoming traffic (runners, cyclists, in-line skaters, etc.) then make your u-turn. Making a sudden u-turn without looking over your shoulder is a good way to get hit.
* Alert pedestrians when you are passing them – don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.
* Be alert on blind curves.
* Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road. Don’t assume cars will stop if you are entering a cross walk.
* Respect private property along your route. Don’t relieve yourself in the neighbor’s bushes.
* Don’t litter. If you can’t find a trash can, carry your trash home.

I recently received an e-mail from a new runner who has questions about proper running form (stride, arm movement, breathing, etc.). Form is very important for preventing injury and maximizing economy. Here is a great site with loads of information about running form:

http://www.runningplanet.com/training/running-form-advice.html

There’s a good article on Runner’s World.com (by Phil & Jim Wharton) about the benefits of including a stretching routine in your workout. There are some good examples and descriptions included. You can find the link to the article on the right side of this page under “Blogroll.”
-Justin

The web developers have been working long and hard, and the new website has finally arrived.

One of the many new additions is this blog.

Please check back frequently as we add more content but, for now, please checkout the new website and let us know what you think!

- Justin