Safety Tips: At dusk or in the evening, wear brightly colored clothes and a reflective patch or vest. Run against traffic, on sidewalks if available. Run with a friend or leave information concerning your route and anticipated time of return. Do not challenge automobiles; give them an opportunity to pass you or safely make a turn. Respect weather conditions which should be dangerous.
Be cautious of oncoming traffic: Automobiles take considerably longer to brake on winter roads. Shoes: The most important piece of sporting equipment that you will buy is you running/walking shoes. Assess your needs and consult a reputable shoe store that specializes in running/walking shoes. If possible take worn shoes with you to determine your wear patterns. Change your shoes every 400-600 miles. Even though there are no apparent flaws, the support will break down after continued use. Running in a well-fit shoe with good support will help prevent injuries.
Hot Weather: Wear loose-fitting, light, porous clothing. Drink plenty of fluids before, during and after your run. Expose skin to air to allow the evaporation of sweat. Run during the early mornings or evenings on hot days.
Cold Weather: Wear several layers of clothing, starting with a light, breathable base layer. Choose synthetic, wicking fabrics that allow perspiration to move away from the skin to the next layer rather than items made of absorbent, cotton materials. Synthetic, wicking fabrics move moisture away from the body so that it can evaporate. Don't overdress by piling on too many layers. You should feel cool during the first mile of your run. If you are warm heading out the door you'll probably be too hot later on. Always wear a hat or appropriate headgear. Over 50% of body heat is lost through the head, so keep your head face and extremities well covered. Run into the wind and return with it at your back. Beware of icy sidewalks and roads.