Safety Improvement Tips For Running

For example, environmental factors, inappropriate gear and inadequate form could lead to discomfort or have a negative impact on your running experience. Use these running safety tips to help you get the most out of your workout.

10 tips to help improve running safety

Running solo has many advantages. Without having to coordinate with others, you can run at your own pace and concentrate on improving your form. You may also find running alone to be a good form of relaxation or self-care after a long day.

1. Plan your run ahead of time

Planning is the first step in running safety. Plan out your route in advance to avoid dangerous areas. When running a random route without preparation, you might end up in a construction zone, traffic area or near wild animals or high crime.

2. Be careful at intersections and crosswalks

Crossing roads is inherently dangerous. Running on familiar streets may provide a false sense of security. You never know when a driver might be distracted.

Consider oncoming traffic at every crosswalk a risk. Look both ways. Don’t assume you’re visible. Don’t hope to beat the traffic. It’s better to run in place for a minute and wait until the road is clear.

3. Lower your music volume

Running to your favorite tunes is a great way to stay energised and on pace. However, headphones and loud music can drown out important sounds that signal danger. A barking dog might be on your heels before you know it; you might not hear a honking car; train horns may seem more distant.

One safety tip for running alone is to run without headphones.

4. Keep your phone and ID with you

You might be tempted by the freedom of running without pocket space for your phone and ID.

If something were to happen, having an ID and being able to access important information like health insurance can make a difference in emergency situations. You might also want to access maps or take pictures to document a situation. That’s why clothes with pockets are important to add to your list of running safety gear.

5. Run against traffic

It’s smart to run facing traffic on the same side of the road as oncoming vehicles, even while running on the sidewalk. When you run against traffic, you should have time to notice and dodge an incoming vehicle. In low light conditions, you’ll be able to see drivers before they see you.

6. Wear bright colors

Wearing visible clothing is an important safety tip to follow while jogging or running in the evening. Bright colors can help motorists see you and avoid you. This could include clothing with reflective panels . In bad weather, consider carrying a flashlight.

7. Run with a partner or in a group

Using the buddy system may make you less of a target for criminals. What’s more, running with a group can motivate you and allow you to share the experience with like-minded friends.

8. Stay in populated areas

Isolated areas may be beautiful, but you may not want to run in too desolate of a place. It’s recommended to avoid empty parks and out-of-the-way alleys, even if you’re in a familiar neighborhood. Consider moving through well-lit areas with plenty of foot traffic, especially if you’re running at night .

9. Learn basic self-defense skills

Having self-defense skills can help you in a number of emergency situations. You may want to consider signing up for a martial arts class in order to learn specific techniques. You don’t have to become an expert, but knowing some self-defense basics could deter criminals looking for easy victims.

10. Share your location with a friend or family member

Let people know that you’re going out for a run and where you plan to go before heading out. Share your location with friends and family from your phone’s GPS. There are apps that allow you to simultaneously track your progress and share your location in real-time, such as the ASICS Runkeeper app .

Take care of yourself on your run

These safety tips can help protect you from some of the risks runners face while exercising. Sufficient planning, awareness and communication often paves the way for a comfortable and healthy solo run.

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.