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Get Active!

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How to Do It

Running

Girls running

What you'll need

Good running shoes are key. A shoe store should be able to help you pick out the perfect pair for your feet. Look for a shoe with good cushioning, tread, and flexibility. Wear comfortable socks made of cotton or other sweat-wicking materials. Make sure you're aware of the miles adding up — you should replace your shoes every 500 miles.
Layering is best for running, because you'll get hot quickly. Don't forget sunscreen, sunglasses, and a hat no matter the season!

Play it safe

Running is a great bone-strengthening activity, but it can be hard on the joints, especially the knees. Make sure you stretch before and after your run and warm up by walking and then jogging slowly.

It's never safe to run in the dark — morning or night, and it's a good idea to wear a reflective strip on your shoes or shirt no matter what time of day you run. Remember to run facing traffic and never wear headphones. Headphones are fine if you're running on a treadmill, but not on the open road or trail! This prevents you from hearing what's going on around you. Better yet, run with your BFF — she'll help keep you motivated and safe and make it more fun too!

How to play

Start out slowly to build your endurance. You can find a lot of training programs online or in books at your local library.

For more information, visit: www.bam.gov/sub_physicalactivity/activitycards_walking.html.

Or check out Girls on the Run to find a chapter in your area.

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