Pinewood Virtual Run 2021

Pinewood Virtual Marathon 2021 

BE SAFE 

❖ Follow distancing guidelines. Make sure you’re not running in a crowded area. 

❖ Ensure that people know that you’re out for the race and have someone follow your route via GPS and inform them of all the details (date, time, route). 

❖ Change direction and flea if you feel threatened. 

❖ Do not overdo it and listen to your body. If your body tells you to stop or slow down, do it as quickly as possible. 

The route 

➔ Plan routes with high visibility in advance, and make sure the routes fit your skills (avoid many uphills or downhills). 

➔ Ensure the area you choose to run is safe, low traffic, and you are familiar with it. Start and finish close to your home. 

➔ Make sure the light is appropriate (Preferably natural daylight). If you choose to run during a time of the day without sunlight, make sure you wear appropriate clothing (reflective) 

➔ Make sure the ground is well preserved. 

➔ Make sure the weather is appropriate (check the weather forecast ). If the temperature is either really high or really low, or if you’re dealing with extreme weather conditions (rain, snow, high humidity, smog), it is better for you to wait, and rearrange it. If the weather changes drastically while you’re out running, seek shelter. 

➔ If you don’t feel safe enough to run outside your house, you can choose your backyard or your treadmill instead.

Clothing 

Ensure you’re wearing appropriate shoes and clothing that stand out from a distance (preferably with reflective parts). Ensure that your socks are suitable for running and covering the part of the ankle to be protected from stains. 

Ensure that you’ve taken the weather condition into account before choosing your clothing (cold weather, windy, etc.) 

Runner’s kit. 

• Water 
• Snack (for longer routes) 
• flashlight and batteries (if you race at night) 
• Forehead flashlight (if you race at night) 
• Wallet with ID 

Warm-up, cool down and stretch. 

Most doctors recommend that you warm up before stretching and running. Muscles respond better to the stress the body puts on them when they’ve been warmed up. Warming up can be as simple as walking for five to 10 minutes, just enough to get the blood flowing through the body. Here are the ten crucial muscle areas for runners and the stretches you need to keep them healthy. 

Who needs to stretch? 

Even a slight jog gives your muscles a workout, and many doctors recommend stretching those muscles both before and after exercise. Exercise can shorten a person’s muscles, decreasing mobility over time. Stretching keeps the muscles in the body flexible so that the muscles and joints are at their fullest range of motion.

The dos and don’ts of stretching: 

• Don’t stretch cold muscles. It is far better to stretch after a run than before. ● Do stretch lightly before speed work, after a 10-minute warm-up jog. 
• Ease into each stretch; don’t bounce or force it. 
• Before speed work, hold each stretch for 10-15 seconds. 
• After a run, hold each stretch for 30 seconds; repeat once or twice on each leg. ● Avoid certain stretches that can hamper your performance or increase your risk for a pull or tear.

Runners should focus on specific muscle stretches. More information and details here.