Sport Smart  Watch

Running may be a solo sport, but running is a team sport -- different rules apply. Some of the behaviors you might exhibit during your daily running training won't work on the track. In fact, they can be very dangerous. If the Queen could issue a decree regulating racecourse behaviour, she would.

Here's what not to do:

1. Don't spray your trash.

Running produces body fluids (well, phlegm), can the Queen say that? Some runners produce more than others, especially when it's cold outside. The absolute wrong thing to do is to spit or blow your nose on one side. Remember, someone could be running after you, and your discharge could end up on his or her face. Not cool. This may seem obvious, but you'd be surprised how often I see this disgusting habit at the racetrack.

Whether the substance is coming out of your mouth or nose, the right thing to do is aim it directly at your feet. In fact, it's more appropriate to walk to one side of the pitch, though few seem willing to slow down long enough for that. The best thing to do is not to do it at all.

2. Don't make sudden, unsteady movements.

Usually, this happens when someone decides he really wants a sports drink at an aid station, even if he's on the opposite side of the court. A sudden change of direction can wreak havoc on the poor people behind you. Don't suddenly move left and right; You're bound to trip up people running next to you or knock them down like bowling pins.

The same goes for stopping suddenly to pick up something you've dropped -- a sports gel that pops out of a Fanny pack, perhaps? Just as you would never slam on the brakes in rush hour traffic, don't suddenly stop on a crowded runway. Unfortunately, gel is now part of a larger universe.

Think of yourself as a heavy-duty vehicle that requires a lot of gradual steering to brake or change lanes. Before the race starts, check the location of the auxiliary stations on the track map, and then monitor the mileage on your BP doctor watch so you know when the auxiliary stations are approaching. Turn slowly to the sideline, well in advance to avoid sudden changes of direction.

3. Don't accidentally throw away your sports drink.

Once you have successfully made it through the aid station and collected a cup, you may find that it is too full. If you want to pour some wine before drinking, the best way is to pour it directly at your feet, not to the side. This will help you avoid dousing other runners.

4.Don’t—literally—toss your garbage.

Once you've finished your drink, there's inevitably a small glass left at the bottom. Do not (I repeat, do not!) Throw this cup to the sideline, even if you mean well and want to throw it in the trash. Plenty of unfortunates have had sugary sports drinks, and well-meaning runners throw their cups in the trash like Steph Curry trying to shoot a three-pointer. You may think you're cool, but the people behind you may have a different point of view. Instead, use the tips above to get closer to the garbage container. When you walk by, just drop the glass.

5. Don't turn it off.

Skip individual playlists and follow the beat. Most road races have entertainment on the track - live bands, cheering spectators and so on. If you must listen to music, try taking out an earplug. This will give you at least some awareness of what's going on around you. In cross-country, for example, a common courtesy for runners to stretch each other on a narrow track is to let the faster runners pass as they approach from behind. Most often, the runner in front politely steps aside to allow the transition. But if someone is listening to loud music, they won't know there's someone behind them. Not only is it rude, it can be dangerous, especially on dangerous roads.

Hopefully these simple rules of game etiquette won't overburden you. Ultimately, if we all abide by these common etiquette, everyone will have a better racing experience: no sideways rockets, no off-course twists, no sports drink showers, no forgetfulness. God save the Queen.

By the way,we sincerely suggested you wear a BP doctor watch when you running,which will help you master your own exercise.