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Speaking of HealthRunning Q&A: Choosing the right distance, increasing miles and moreApril 16, 2018
You’re getting close now. All of your hard work will soon pay off. Don’t forget: we want to be there cheering you on at the finish line. Make sure you are being safe in your training so you can keep going strong right to the end.
“You want to be visible to drivers and bicyclists on the road or trail,” Jeff says. “You want to prevent injury and make sure you’ll be able to get help if you need it.”
You can address some of these concerns by practicing safe running habits. Having the right basic gear, down to your socks and shoes, is important. You also can take advantage of high-tech gadgets designed for runners, such as LED-enhanced gear for running at night, and phone apps to track your progress and help motivate you.
To help you out, here is Jeff’s safe running checklist:
Preparing to run:
- Dress for the weather, and be aware of the forecast.
- Be visible. Wear bright colors. In poor light conditions, consider reflective and/or LED-lighted gear.
- Wear well-fitting shoes and low-friction socks.
- Apply anti-chafing agents to those "tender" areas.
- Let someone know your route and what time you expect to return.
- Consider the benefits of running in groups for safety, training camaraderie and motivation.
- Consider carrying pepper spray if running in isolated areas or if there are aggressive dogs along your route.
- Consider taking a fully charged phone along, which is especially helpful if paired with music, podcasts or any of the myriad training apps available to runners.
- Use wearable identification with name, address, phone number, emergency contacts and medical information. In case of a medical emergency, if you can't speak for yourself, first responders will be able to immediately contact family members and can communicate medical conditions or allergy information to medical staff.
- Always stay alert and aware of what is going on around you.
- Keep earbud volume low to be able to hear surrounding sounds.
- When running along roads, follow all traffic rules. Run against the traffic, but not in the traffic, and be defensive and prepared to take evasive action.
- Look both ways at intersections. Make eye contact with drivers stopped at intersections before crossing.
- When using multi-use trails, follow the rules of the road. If you alter your direction, look over your shoulder before crossing the trail to avoid a potential collision with a passing runner or cyclist.
- Announce your approach when overtaking and passing other runners.
- Avoid unlit areas, especially at night, and run clear of parked cars and bushes.
- Ignore verbal harassment; keep your distance and keep moving.
- Trust your intuition about an individual or an area.
Check out this advice to avoid injuries while running, and keep at it. You’re almost there!