Jogging safety Published May 24, 2010 By Rod Krause 5th Bomb Wing Ground Safety MINOT AIR FORCE BASE, N.D. -- With the temperatures warming up and days lasting a bit longer, more and more people will be out getting into shape by jogging. However, there are some considerations each participant should look into before lacing up their shoes and hitting the pavement. First, choose the right equipment. Runners need shoes that fit comfortably, with extra room for toes to allow for foot expansion when running. Contact the Health and Wellness Center for more information about running shoes and the proper fit. Clothes should be roomy enough to move freely and should "breathe" or let moisture evaporate. Dress as lightly as possible in porous, light fabrics. Joggers should also choose light-colored clothing and/or reflective material if running in darkness. Second, know the rules of the road. When jogging with others on the roadway, run in single file. Use sidewalks where available and practical. If jogging on a road, always jog facing traffic. Use extreme caution when crossing streets and intersections. For those who choose to jog on base, Air Force Instruction 91-207, "The US Air Force Traffic Safety Program," and AFI 31-204, "Air Force Motor Vehicle Traffic Supervision," prohibit the use of headphones while jogging on base streets. For additional details refer to AFI 91-207. Finally, when the weather is hot and humid, gradually build up distances over a five to seven-day period so the body can adjust. Run slowly and dress lightly. Jog during morning or evening hours when it is the coolest. Don't forget to drink plenty of water before and during jogging, but don't drink too much. Know the type of heat injuries such as heat stroke, heat stress and heat exhaustion. Watch for the danger signs such as dizziness, nausea, throbbing head, etc. If one recognizes these signs, stop running and get prompt medical attention. Keep these tips in mind when getting ready to hit the pavement. The key to a great workout is a safe workout.