Mighty Milers Safety Tips
- Keep the running area clean and survey the area before allowing the kids to run.
- Supervise the kids at all times.
- Set up a passing or walking/resting area.
- Make turns wide curves.
- Limit number of kids running at once if you're in a small space.
- Follow the safety guidelines of your school/organization.
And make sure the kids:
- Wear proper clothing.
- Wear the proper shoes and keep laces tied (avoid sandals, heels, and hard soles).
- Drink enough liquids.
- Don't overdo it on hot, humid days.
- Start slow and build up speed.
Severe Weather Conditions
You may have to contend with extreme temperatures at some point. While you might be able to run in an air-conditioned facility during
hot weather and in a heated gym during winter months, be prepared to run in cold or hot temperatures.
Hot Weather Running Tips:
- Make sure runners/walkers stay properly hydrated. They should drink water early and often. When training in warm weather, they should drink 8 ounces of water at least every 35-40 minutes.
- Suggest runners/walkers eat more fruits and vegetables because of their high water content.
- Limit sun exposure, and have runners/walkers apply sunscreen 15 minutes prior to going outside.
- Use wet towels to help runners/walkers cool off.
- Be aware of the danger signs of and know how to treat the following:
- Heat cramps:
Symptoms are muscle cramps caused by the loss of minerals through sweating and dehydration. Runners/walkers should stop running, drink water or sports drinks, massage muscles once the pain begins to subside, cool off with wet towels and get out of the sun.
- Heat exhaustion:
Symptoms include dizziness, nausea, headache, rapid pulse, heavy sweating accompanied by moist and cold skin, muscle cramping and "goose bumps"
particularly on the torso and arms. Runners/walkers should stop running immediately, drink large amounts of water and sports drinks, get out
of the sun, lie down and elevate feet above the heart, and loosen clothing. Seek medical attention. Heat exhaustion can lead to heat stroke.
- Heat stroke: Symptoms include disorientation and fuzzy thinking, weakness in legs, strange behavior including flailing arms and shoving, rapid pulse, cessation of sweating and hot/dry skin, body temperature reaching 104 degrees or higher, convulsions and loss of consciousness. Heat stroke is a life-threatening emergency and requires immediate medical attention, including being moved out of the sun, rubbing body with ice, being immersed in cold water, and giving fluids intravenously.
Cold Weather Running Tips:
- Be sure kids warm up sufficiently since cold muscles are more prone to injury. They should not stretch until they have jogged or
walked briskly for a few minutes.
- Runners/walkers should wear gloves or mittens and ski masks or hats.
- The upper body should have two to four layers while the legs need only one to two.
- If clothing gets wet, runners/walkers should change into dry clothing immediately.
- Even in cold weather, runners/walkers must stay properly hydrated by drinking fluids.
- Warn runners/walkers about frostbite, which usually occurs on the ears, face, fingers, and toes. When frostbite occurs, the skin is
cold, pale, and firm to the touch. Warm the frostbitten area gradually without excessive heat.
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