Five things you can do to stay safe while running.

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It's been in the media a lot lately. Several women abducted while running, even in their own neighborhood. Statistically most do not survive the attack. Running with a buddy isn't always feasible, so how can you stay safe? 

  1. Skip the headphones. You cannot hear if someone comes up on you. Almost all the women attacked while running were wearing headphones.
  2. Vary your routes. Do not be predictable.
  3. Carry your phone with you. You can call police if you see something suspicious. 
  4. Inform someone you trust before you head out on your run. Share with them your planned route and when you expect to be back. If you are not back an hour after you planned and they cannot reach you, they should call the police. Be sure you have your phone on you so you can contact that person if your route, distance or timeline has changed.
  5. Carry mace or pepper spray and know how to use it.  

 

Coach Amy Says: What is ART and how can it help you?

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Many of you have experienced the success of ART treatment with Coach Amy but when you go to describe it to someone else like a fellow runner, friend, family or your doctor you don't know what to say other than, "it hurts so good". Some of you have never heard of ART. Amy explains what ART is and how it can help in the treatment of overuse syndromes that plague many a runner in her blog: Coach Amy Says. 

RRKC Hits the Trail on Sunday!

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Wyandotte County Lake Trail 

Wyandotte County Lake Trail 

Trail running is a fun change of pace from road running. It is a great core workout and challenges you to run in different planes with a shorter stride. Join RRKC at Minor Park tennis courts on Sunday at 7:00 a.m. where will hop off road for an "unofficial" trail run. No sign in, or coaching or membership requirement. Come and run as far as you like. If this is your first time trail running, we recommend no more than 4 miles and the easy green course. Bring your own water to carry, there are no water stops or potty stops...just twigs, leaves, trees and fresh air. Map of Blue River Trails. 

Please note, the Blue River Parkway trail is closed in the rain in order to maintain the course. 

Don't get all bent out of run shape...

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It's not too late to sign up for December membership. Go to roadrunnerskc.com to join us in for three Saturday long runs and our traditional fun run, Run Lit. Details about the runs can be found on Events Page. Go to roadrunnerskc.com to join the group. Cold weather is not an EXCUSE! See Dressing for Winter Running Success for tips on running in cooler temps.