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Melissa Perlman is one of Palm Beach County’s most decorated distance runners.

A sub-three-hour marathoner — she posted a personal best 2:49 at the California International Marathon in December — the 38-year-old Boca Raton native and Delray Beach resident had planned to be weaving through the throngs of thousands in her second Boston Marathon last Monday.

The iconic Patriots’ Day event was, of course, canceled last month in the wake of the COVID-19 pandemic.

However, Perlman is still maintaining her training — and says she’s now having to weave to weave her way through different kinds of crowds: the unexpectedly large numbers of fellow outdoor exercisers who are not always clear on the rules of the exercise road.

“Running has been interesting lately,” she says. “There are so many people outside on bikes, walking, running, rollerblading, etc. that it often feels like the old arcade video game Frogger. I’m trying to avoid getting too close to others and either spraying my sweat or scaring the person, as well as not getting hit by a fast-moving bike or car — and all while trying to keep my pace up to par. It’s a good thing I’m not currently preparing for an upcoming event because if I actually had to do workouts and run specific times, I’d be in trouble.”

A former track and cross country coach at her alma mater, Spanish River High, Perlman is thrilled so many local folks are staying as active as possible while in quarantine. But she fears that the less-experienced of the newbie outdoor exercisers aren’t always “following the rules of the road that we longtime runners have always adhered to. I find myself dodging walkers who are on the wrong side of the road, in the middle of a sidewalk or, worse, walking three people wide. And then there are the bikers who are casually rolling with a crew in the middle of the road.”

So, in the name of keeping everyone safe, here are a few tips that Perlman, along with Nick and Mackenzie Stump, owners of the running store Fleet Feet in Delray Beach, have gleaned after years of pounding out thousands of miles on South Florida’s busy and unpredictable roadways:

∎ Plan wisely. Check the map on your smartphone and plan how far — and where — you want to go. “Don’t get overambitious at first and risk tiring yourself out getting to a particular destination, because you’ll still need lots of energy to get back home,” notes Nick.

∎ If you’re listening to music, wear just one ear bud or turn one off if you know you will be in busy area.

∎ Don’t forget to stretch — both before and after your outdoor workout.

∎ Don’t try to do too much too soon — especially if you’ve never run outdoors before. Even regular treadmill runners will find that running outdoors, when you must propel yourself forward, works your muscles harder and is thus more taxing. And for total beginners, Mackenzie suggests you “start by walking a little farther and a little faster each day until you’re ready to break into a jogging pace. Then alternate walking and brief spurts of jogging as you build up your endurance.”

∎ Run on the sidewalk when there is one (and stay to the right as we do when we drive) and only go to the left when you are passing someone.

∎ Wear the proper gear. Athleisure shoes may look good in the gym and be sufficient for the treadmill or elliptical trainer “but they’re not made for long walks and can damage your feet if you try to run in them,” warns Nick. He recommends that to prevent injury, “always listen to what your body — especially your feet — are telling you and, if possible, consult an expert to help you get fitted with the proper shoes.”

∎ Yell ahead while still several yards behind people “on your left!” when passing others and wait for them to move or in some way acknowledge that they hear you. Because there are so many new exercisers out there, Perlman finds she’s often surprising or scaring people, so she always apologizes and thanks them as she passes them.

∎ Try to stay out of bicyclists' way — especially if they are on road racing bikes or riding in packs. Casual beach-cruiser bikers typically are moving around the road a bit more and thus are less sure of where they should be riding so, while moving slower than the racing bikers, can often be more unpredictable.

∎ Keep an extra escape path to avoid cars because Perlman has found that “sometimes drivers are more apt to be frustrated and stressed when dealing with so many pedestrians, runners and bikers on the roads.”

∎ Carry your own water for long walks and/or runs. “Because all the parks are closed, access to water fountains is less common — and besides, you probably want to avoid touching fountains these days,” says Perlman. Mackenzie adds that you’ll also “want to replace lost electrolytes as soon as possible.” Sugar-free, no- or low-calorie sports drinks are excellent for this as is fresh fruit. “Consume whatever digests most easily for you,” suggests Mackenzie.

∎ Carry your cell phone and share your location with a trusted friend or family member so someone always knows where you are and can track you if there is an emergency.

∎ And finally, Perlman urges that everyone “please be kind! I know how the rules of the road work … but not everyone does and people are just trying to get some exercise. So the best course of action is to smile — even through your mask or other face covering — say hello, wave and forgive anyone if they are walking, running, biking where they shouldn’t be.”