Due to the current spread of COVID-19, all in-person PRR races and programs are canceled in 2020. Learn more about our virtual events and tips below for the pandemic.
When running with PRR, please follow the rules of the road.
We emphasize safety first and then the rules of competition to maintain fairness at our events.
Here are the procedures that we have developed to ensure integrity, safety, and a fair and impartial process.
COVID-19 Healthy Running Tips
1. Run at your familiar location that is close to your home and avoid running a crowed route. Travel may cause exposure to surfaces contaminated with SARS-CoV-2, the virus that causes COVID-19.
2. Protect yourself during/after the training. Stay at least 6 feet away from people you don’t live with (“social distancing”). Wash hands often with soap and water for at least 20 seconds after returning home, especially before eating, and after blowing your nose, coughing, or sneezing.
3. Bring a face mask with you in case of encountering a running crowd, where it is hard to maintain "social distance."
4. Listen to your body. Follow the pace and distance you're comfortable with and be cautious about depleting your body with long and intense runs, which will influence your immune system and increase the risk of getting ill.
5. Record your performance and share it in the community. Online communication is the best way to keep in touch with other running lovers during the pandemic. Keep informed of the facilities and situation change in your neighborhood.
How do I make sure to prevent injuries while running?
Stretching before and after a run is the best way to prevent running-related injuries. To stretch effectively, make sure that you are holding stretches for 30 seconds and that you are stretching every muscle group. Another effective way to prevent injury is to have a proper diet filled with protein, fruits, and vegetables in order to properly build muscle while also reducing inflammation. Finally, listen to your body; if you feel tired one day, maybe take the day off, or do cross-training instead (swimming, biking, etc.).
What is a good pace to keep while running?
The answer to this question really depends on the runner. Faster runners can go 6:00/mile and even 5:00/mile paces on their fastest runs. For others, this doesn't come so easy, and 9:00/mile runs will be enough to push the body. The only way to find your pace is to see how fast you can go without feeling like you're pushing your body.
How can I keep up my running in extreme weather?
In the wintertime, you can make the most out of the weather by making sure to have on multiple layers, hat, gloves, and thermal socks in order to stay warm. Make sure that you wear layers you can take off when running in the winter because you will inevitably warm up once you start running. In summer, you can run in the mornings or at night to avoid the hot summer sun. No matter when you are running in the summer, make sure to have water with you because it's a lot easier to become dehydrated in the heat.
How do I know when it's time to get a new pair of shoes?
Most people say that you should replace your shoes every 300 miles. If you don't keep track of your mileage, you will know that you might need a new pair if you start to feel a pain in your feet, start getting blisters, or start getting aches in your ankles/knees.
Is it okay to walk during my runs?
Absolutely. It is even advised that during long runs you take a walking break every 8-10 minutes. Moreover, for new runners, it is advised that you do walk/run intervals so as not to put too much pressure on your body at once. The same thing goes for injured runners that are slowly making their way back into running.
How long should I wait after eating to run?
It depends on how quickly your metabolism is. The common answer is it's safe to run 30 minutes after eating a snack, and 2 hours after eating a meal. It's better to be safe than sorry because running too soon can cause GI issues on your run.
How often should I run?
If you are a beginner, then you should plan to run 2-3 times per week to avoid injury. If you are more experienced, then plan to run 5 days a week in order to have two rest or cross-training days.