Dynamic Lifestyle | My 10 commandments of running

Running is all about freedom, right? It's about escaping the daily grind, releasing those dormant endorphins, while celebrating what it really means to be gloriously, breathlessly, chest-pumpingly alive, right?

Well, yes and no. Freedom is all well and good, but what if you're irritating other people or perhaps other runners while you're enjoying it? It's at such times that a running etiquette guide comes in handy. So take note of these simple points - I call them the 10 commandments of running.

The next time you're out running, remember freedom is much more fun with a few rules thrown in.

1 Thou shalt nod hello

If you see someone running towards you, as long as they haven't recently committed a robbery or escaped from prison, nod a quick hello. Enjoy a fleeting moment of shared humanity. Come on people, share a little love. What's the harm?

2 Thou shalt commute

considerately

Running to somewhere makes a lot of sense, but it also brings with it certain responsibilities. Running to a place that has a shower is obviously fine. Things get trickier if you run to public transport, where the only reasonable thing to do is to stand by the door, silently sweating and looking longingly at the seats, rather than ruining someone else's journey by actually sitting in one of them.

3 Thou shalt not flaunt your phlegm

It's not big. It's not clever. But sometimes when you're out for a run, you do need to clear your nose. If you're somewhere rural and remote, it's not an issue. Free your phlegm with the frequency of a footballer. Otherwise, ask yourself one simple question: "Will anyone see me do this?" If the answer is yes, ideally, wait until you're out of sight.

4 Thou shalt share

the path

Running two or three abreast on a busy path is the equivalent of sitting in the middle lane on a motorway. Do it mindlessly and you'll irritate people, get sworn at and have no one but yourself to blame if you end up getting pushed into an oncoming car.

5 Thou shalt dress with dignity

Ladies, please wear a sports bra ... it's just not healthy for you to have your boobs jumping all over the place. Besides, it's distracting. Equally, gentlemen, loosen up the shorts, the '70s are over.

6 Though shalt not litter

Don't do it, seriously. Look around you, it's lovely here. So put that energy gel wrapper back in your pocket.

7 Thou shalt be realistic on race day

You've all seen him - the man (it's always a man) who lines up suicidally close to the front of the pack, and canters off at a rate he has no hope of sustaining, and ends up walking, hands on hips, before the race is half-done, having been shunted out of the way by hundreds of more honest athletes with elbows as sharp as their legs are thin. Don't be that man.

8 Thou shalt have a bit of common sense

At the risk of sounding like a public information film, do you really think it makes sense to turn your music up so loud that you can't hear cars? Or to run around blind corners in the direction of traffic? Or sprint across the road in front of a car because you don't want to interrupt your threshold session? Do you? Really?

9 Thou shalt say thank you to marshals

Across the land, race marshals get up before dawn on Sunday mornings to stand for hours on street corners and stop you from getting lost. If you're not already saying thanks to these plastic cup-wielding, tabard-wearing saints, you might want to ask yourself a few questions.

10 Thou shalt not take

yourself too seriously

Running is not a competition. Enjoy the pounding of your feet against the pavement and enjoy the joy of running.

Now, who is coming to run with the Sonic Steppers Running Club or work out with the Dynamic Lifestyle?

Experience the dynamiclifestyle boot camp on October 22. Your body will thank you for it! Only $1,500. Call:876-GETTFIT

(876-438-8348) for more info.

• Patrice J. White is a certified fitness, lifestyle, and transformation coach, founder and

president of the Sonic Steppers Running Club. Email: info@patricejwhite.com; Instagram: @dynamiclifestyleja; Twitter @patricejwhite; Facebook @dynamiclifestyleja; Give her a call at 876-GETTFIT (876-438-8348).