This is a back-to-basics refresher course for runners on how to make the racing experience better for everybody.

Always review the course map—even if you’ve done the race a million times, there may be changes to the route.
Be on time.
Carry a spare gel or two, just in case aid stations run out.
Ditch throwaway clothes at aid stations only—no one likes tripping over gloves and sweatshirts.
Emergency support vehicles always get the right of way.
Follow the instructions of event officials, whether it’s to move over for a wheelchair racer or abandon the course during a storm.
Go slowly through aid stations—they’re often slippery with spilled water!
Headphones make it harder to hear race officials and other runners. If you insist, wear one earbud only, on a low volume.
If you see something, say something—safety is everyone’s responsibility.
Just wait until after the race to take anti-inflammatory medications—they can cause major damage to your kidneys when mixed with strenuous activity.
Keep an eye on the weather in the days leading up to the race, and dress accordingly.
Look up! Don’t be that runner who spends the whole time checking her phone.
Medical alert bracelets, like RoadID or Endevr, are a must for those running with health conditions.
Nothing new on race day. Wear the same clothes and eat the same foods you’ve used in training.
Only go off course when an official says it’s okay. This is especially true for trail races, where hazards may be hidden.
Point to the volunteer you’re heading for at the aid station, then move in to grab the cup of water or gel packet.
Quiet down for pre-race announcements—you don’t want to miss important instructions.
Roll off to the side before slowing or stopping.
Start with your assigned wave.
There will be other races, but there is only one you. If you feel ill or injured, don’t push through and risk your health.
Unless you’ve gotten permission from the race, don’t give your bib to another runner (or accept one that isn’t yours).
Volunteers are there for you—don’t be afraid to ask for help if you need it.
Wheelchair racers need a wide berth, especially on corners—make room for your fellow racer.
eXamine the terrain ahead, and point out potholes, tree roots or other trip hazards for any runners behind you.
You’re not exempt from the rules—every runner agrees to the race policies when they sign up.
Zigzagging around runners is acceptable, but throwing elbows is not. Respect your fellow runners.