A guide for teens on safety tips for running

Water is awesome

Run with a pack

Feel the stretch

Looking for some stretching exercises you and your running buddies can do? Log on to http://www.oapa.com/general_fitness.html#stretching/ to see stretching poses and tips on how to stretch right (yep, there is a wrong way to stretch).

It's YOUR body

Running is supposed to be fun, but if your body signals to you that something is wrong...listen to it! If you feel a muscle cramp, pull over and start doing some light stretching, and make sure you drink something. Feeling dizzy, nauseous, or have a headache? Is your skin cool or clammy to the touch? These could be signs of heat exhaustion-another not-so-fun condition. If you feel these symptoms, get to a cool area and take some sips of your water or sports drink. If you don't feel better, tell your running buddy or your coach.

Getting the right gear

Did you know that your running sneakers can help you not to get hurt? This all depends on getting the right sneaker for your foot type-normal, high-arched, or flat. You can test your foot type at home by taking several wet barefoot steps on concrete, and comparing the impressions to the diagram to the right.

According to experts at Runner's World:

Most shoe sales clerks will know this info already, but feel free to share it with them or your parents the next time you buy running shoes. On average, you should switch out your running shoes after 300 to 400 miles of use.