1. Dress appropriately

Chaps, in your head you may have the torso of a Men’s Health  cover star, but the chances are that your body hasn’t got that memo. So please try to avoid running tops that reveal more than anyone wants to see – and don’t even think of going topless.

2. Keep it clean

Whether you are running alone through the park or at a big event manned by stewards and other volunteers, please dispose of your empty water bottles and gel wrappers responsibly. Runners enjoy nature more than many types of people, so let’s protect, rather than destroy, it.

3. Consider your sweat

As you work up a sweat during a run you can feel wonderfully alive and vital, connected with your very godly essence. But to the rest of the world you’re just a big smelly sod. So don’t get too much in other people’s space until you’ve showered and changed.

4. Face the traffic

Always run against the flow of traffic – doing this will reduce your chances of being scraped off the pavement.

5. Be thankful

When you are running at an event, it’s lovely to thank the water station team and other volunteers. Even a simple smile as you grab the water bottle goes a long way for these people who work so hard.

6. Check before you spit

Sometimes during a run you will need to spit, or even empty your nostrils. It’s rather nice to make sure you are not about to expel it straight into the path of another runner, or general passer-by.

7. Three’s a crowd

When you’re out running with your local club, you might like to catch up with your mates. This is fine, but running more than two abreast is simply antisocial and boorish.

8. Freshen up in private

We’ve all seen this runner. At the starting line, he (come on, it’s always he) applies lube to his nipples and upper thighs in front of everyone. Soon after finishing, he lifts up his T-shirt and sprays cheap deodorant over his armpits. Don’t be that guy. Just don’t.

9. Keep your little one close

If you are running with a dog, keep them on a tight leash. If you are running with a pram, don’t force it into the paths of other runners. Yes, they will feel obliged to get out of the way, but using your child in this way is a bit creepy.

10. Keep moving at the finish

When you cross the finish line, keep moving forwards. Th e runner who suddenly stops at this point risks causing an annoying and dangerous pile-up, ruining the big moment for themselves and everyone else.

This is an extract from Running: Cheaper than Therapy by Chas Newkey-Burden, published on the 16th November 2017. Bloomsbury Sport, £9.99

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