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Whether you're hitting the pavement to clear your mind, train for a race, or just enjoy the fresh air, running is one of the best ways to stay fit and feel great. But let’s be real—it can also lead to some bumps, bruises, and other unexpected surprises. To keep you on track and injury-free, here are eight first aid tips every runner should have in their back pocket.

Long before Hurricane Irma hit Haiti and the Dominican Republic, Red Cross volunteers from these countries were trained and ready to help with a variety of new skills, systems, and equipment, thanks to a Canadian Red Cross project called CERA (Capacity Building for Emergency Response in the Americas).

In response to a 7.1 magnitude earthquake, the Mexican Red Cross quickly mobilized hundreds of volunteers and staff. This includes medical personnel such as nurses and doctors, 140 ambulances and 30 urban rescue unit to provide assistance to people impacted by the disaster in Mexico City and in Puebla.

One of the strongest hurricanes to hit the Caribbean in recent history, Irma has affected more than 1.2 million people across the region. Less than two weeks later, Hurricane Maria has brought new misery to the same areas, as the most intense hurricane to hit Puerto Rico in more than 80 years.

Overnight on August 14, after several days of torrential rainfall, devastating floods and mudslides occurred in and around Sierra Leone's capital city, Freetown. The most affected areas are in the eastern part of Racecourse, and in the outskirts of Regent and Lumley areas.
 

In our current era which favours immediacy over careful contemplation, some things still take a lifetime to achieve – and they are worth the wait. Just ask Red Deer’s Women of Excellence Lifetime Achievement award winner, Nora Styner. A long-time Canadian Red Cross volunteer, Styner also took home the Red Deer & Community’s leadership award in the category of Athletics, Recreation and Fitness. Both awards symbolize Styner’s unwavering commitment to volunteerism.

For Virginia Monias, 61, a member of Garden Hill First Nation, it was Manitoba's changing winds that forced her out of her home.
"The smoke was coming from the south, but they were afraid the smoke would come from the west and hit Garden Hill. They were prepared for it. That's why we came to Winnipeg," said Monias, who was evacuated on September 2.

Last year, Robert Falconer went into anaphylactic shock. The experience inspired him to become trained in first aid. Shortly after he got his training, Robert needed to use those skills.