RISK FACTORS

PREVENTIVE MEASURES

FOR A SAFE AND HEALTHY CROSS COUNTRY SEASON

Stay hydrated throughout the season to avoid heat related illness/dehydration.

- Drink water or sports drinks.

- Avoid caffeinated beverages as it could cause dehydration and breathing/stomach problems. Juice is a good fluid for its nutrients, but not the best choice for hydration.

Dress appropriately for the weather conditions to avoid illness.

- Light or white colored clothing in warmer weather.

- Sweats, long-sleeve t-shirt, or sweatshirt, hat, gloves during cooler weather.

- Change wet clothing and shoes immediately (Always bring extra change of clothes and shoes to practice and meets).

Purchase a quality pair of running shoes to avoid injuries.

- Go to a runners specialty store to find the best shoe based on your arch, body frame,

and foot landing.

- Non-running shoes are unable provide adequate support for long distance runners and could lead to injury.

Be safe and alert at all times, especially when running in the community to avoid

injuries and dangerous situations.

- Horseplay, wrestling, throwing objects could cause injury.

- When crossing the street (stop, look forward, backward, right, and left for moving

vehicles).

- Stand several feet away from the street when crossing. Standing too close to the road or on curb could cause runner to lose balance and fall into the path of a moving

vehicle.

- Run in partners and groups.

- Never talk to strangers.

- Stay off private property.

- Runners should report injuries, illness, or unsafe situations to coaches immediately!

Follow routines to avoid injuries during practice and meets.

- Warm-up - Stretch properly before and after running - Cool down.

Receive adequate nutrition and sleep to avoid malnutrition and fatigue this season.

- Follow the Food Guide Pyramid developed by the U.S. Department of Agriculture

and U.S Department of Health and Human Services. Runners typically need

servings on the higher end of the pyramid to place energy used in training/racing.

Recommended daily intake for runners 60% from carbohydrates, 15% from protein,

and 25% from fat.

- Runners should receive a good night sleep daily to avoid fatigue. Research says

runners race well, when receiving adequate sleep two nights prior to a meet.