Madison Mileage Club

SUMMER RUNNING
NOTES & GUIDELINES

• A running group will meet at Memorial H.S. (in Jefferson parking lot) at 8:00 a.m. every M – F starting June 15th
• Sunday Long Runs will meet at Elver Park (near drinking fountain) at 8:00 a.m. starting June 28th
• Afternoon runs will meet at Elver Park (same as above) at 4:30 pm starting July 13th

1. These runs are open to anybody and everybody (bring a friend)
2. There will always be someone to run with at these times
3. Show up on time (early) so we can get on the run ASAP (people have work, summer school, etc…)
4. Exercise and lifting outside of daily running is encouraged but should NOT replace running
5. To become a better runner, one must RUN
6. Lifting will be offered at Memorial HS from 9:30am – 11:00am and all are encouraged to participate in this opportunity (sign up in Memorial Athletics Office)
7. Off-season is a great time to strength train to improve core strength and upper body conditioning
8. It is important to take care of one’s body … we must prevent injury
9. Run on soft surfaces whenever possible (grass, gravel, woodchips, etc)
10. Make sure you have new shoes that are not worn down (replace your track trainers!)
11. STRETCH frequently and ice when needed
12. Take proper precautions when exercising during warm weather
13. Go out for runs early in the morning or later in the evening to avoid the hottest part of the day
14. Drink plenty of fluids (water before runs/water and sports drinks after runs)
15. Dress appropriately – protect skin from sun exposure but be aware of overheating
16. Always run w/someone whenever possible (or let someone know where you are going)