How to Stay Safe While Running in Your Local Area
Running as a form of exercise is great for the body, provided you learn good form and keep good practice without burning yourself out. But it’s also true that heading out into the world can come with its own dangers, especially if you’re going to be exercising and tiring yourself out a little. Putting yourself into a wider environment where other people, and often vehicles, are moving around just as much as you requires clear observation and an understanding of the risks involved.
That’s not to say going for a tri-weekly run is a deeply dangerous activity, but like any external expedition, it’s best to be aware of the risks and not to be complacent no matter where you intend to run. So, in this post we hope new runners trying to work on their fitness and enjoy the freedom of this hobby feel a little safer, and a little more capable.
Without further ado, let’s begin:
Wear The Right Clothing & Footwear
It’s best to prepare in some appropriate clothes and footwear for your runs, even if they don’t have to be that expensive. Proper running shoes with good support will help prevent injuries, especially if you’re pounding the pavement for a good portion of your workout, or if you have added needs such as the correct shape for flat feet. It’s also good to wear bright or reflective clothing, especially if you’re out during early mornings or evenings when the conditions are dark. A high-vis bib on top of a usual old t-shirt is still acceptable though.
Comfortable, weather-appropriate gear can also keep you from overheating or getting too cold, so it’s good to check the forecast before heading out, and make sure you have a water bottle with you. A light rain jacket or breathable layers can help you adapt to changes in the weather, even if you need to wrap the jacket around your waste should the sun come out, for example. Also make sure to check this guide on how to run with long hair to keep your visibility unimpeded.
Keep Your Valuables Safe
It’s wise not to bring too many valuables with you on your run, but if you do need to carry items like your phone, wallet, or keys, make sure they’re secure in a small waist pouch or zipped pocket in your clothing. It’ll help you keep your hands free.
Consider leaving expensive items or unnecessary gadgets at home. Running light means you’ll have less to worry about, and you can stay focused on your route. Though of course smart watches or having your phone on you is still completely fine. If you can, bring a sports bag to help conceal anything you don’t want to be seen.
Plan Your Journey
It can be fun to explore new places during a run, but it’s always smart to plan your route beforehand even if you want something of an adventure. Knowing where you’re going means you can avoid busy or unsafe areas, and if something does go wrong, you can easily let someone know where you are, too. You can also avoid running onto dangerous roads or intersections.
If you’re running long distances, planning a route with places where you can rest or grab a drink of water is helpful, and practice good wisdom too. Tell someone about your route if you’re heading out alone, just to add a little peace of mind. If you have a lovely park that’s perfect for running in during the day, the same might not be said for the night.
Use One Earphone In Busy Areas
Listening to music or a podcast while running can be a great way to pass the time and keep you excited, but it’s important to stay aware of your surroundings. Using only one headphone or keeping the volume low will help you hear traffic, cyclists, or anyone approaching behind you too – and turn off noise canceling if you can. It might help you identify that car coming out of the driveway that you wouldn’t have otherwise seen.
Be Mindful Of Cars
Running near traffic comes with its own set of obvious dangers even if most people are responsible beind the wheel, so it’s essential to stay mindful of cars and other vehicles. Even if you’re in a pedestrian-friendly area, it’s absolutely essential to stay cautious at crossings and on busier streets.
Try to run against the flow of traffic so you can see oncoming vehicles, which allows you to judge relative speed, and always make sure to use designated crosswalks. It might take a little longer, but your safety is worth the extra time.
Run With Good Form
Good form is essential to prevent injury and it also helps you move further and faster with less energy, so – keep your posture upright, shoulders relaxed, and take smooth strides natural to you if you can. Stretch before and after you set off. Focus on landing softly with each step to avoid putting too much pressure on your knees and joints, usually people land on the ball of their foot and then arch that to push off with their toes. Good shoes should help with this. With this advice, we hope you can enjoy running, but most importantly, stay safe while out there.
