CARA

Safe Running

Your personal safety should never be overlooked while running. You have likely heard many of these safety tips before, but it is always wise to review.

  • VISIBILITY: Make yourself visible. Wear bright-colored clothing and reflective gear, especially at night and during the wintertime. Use LED lighting and or a hi-viz clothing to be sure you are seen.

  • LOOK: Always take precautions and look out for what is happening around you. Drivers are often distracted by cell phones, eating in the car, and handling their kids, etc. Never assume they see you.

  • FACE FORWARD: Run facing traffic so you can be noticed easily and do not have to look back constantly.

  • DAYLIGHT: When possible, run during the day when you are visible, rather than at night. 

  • LISTEN: Maintain awareness of what is happening around you by listening.  Avoid wearing headphones, or at least avoid in-ear headphones and keep your music volume low. If wearing in-ear headphones, keep one earbud out if possible. You should be able to hear your feet hit the ground and hear yourself breathing.

  • POWER OF THE GROUP: Run with a partner or a group. There is safety in numbers and your running partners are also there in case you are in need of someone to call for help during an emergency. 

  • VARIETY: Be unpredictable by not using the same route everyday. Avoid allowing bad people to learn your patterns or routines.

  • PROTECTION: Be prepared and gain confidence by taking a self-defense class.

  • PRECAUTION: Obey all signage and traffic laws.  

Sources:

https://breakingmuscle.com/learn/11-potentially-life-saving-tips-for-staying-safe-while-running

http://www.active.com/running/articles/6-running-safety-tips

http://www.safewise.com/blog/running-safety-tips-ideas-for-staying-safe-while-running/

http://womensrunning.competitor.com/2014/11/training-tips/8-tips-running-safely-night_32383

A little advice for safe running on public paths, trails and roadways and at races

  • Carry identification, including relevant medical information (name, blood type, allergic reactions, emergency contact with phone number). There are companies that make tags for your shoes for this very purpose, such as Road ID.

  • Run in populated areas. Run in familiar areas.

  • Carry money —enough to take a taxi or bus if available, or enough to make a phone call if needed.

  • If you run in less-traveled or more remote areas, carry a cellular phone, but don’t rely on it as sometimes you may not have cell service in remote areas.

  • Run with a buddy and/or a dog (use a leash, preferably without an “extender” or retractable leash as bikers and others can become entangled.)

  • If you run alone, be sure someone you know is familiar with your running routine—when you run and where you run. If you deviate from that routine, make sure you tell them.

  • Run in daylight. If you must run at night, only venture into well-lit areas and wear brightly-colored or reflective clothes.

  • Obey all traffic laws and run facing traffic.

  • Carry a whistle or protective spray. Consider self-defense training.

  • Stay to the right unless you are passing someone. Be very careful merging left into a passing lane.

  • Run no more than two abreast when you are with a group. Do not force other runners, pedestrians, or cyclists off of the path. If you are in a particularly busy area, run single file.

  • Never stop suddenly in the middle of a path or during a race.

  • Always look around you before entering or exiting a path, at intersections, at drinking fountains and at hydration stations in races.

  • Be aware that listening to music via headphones reduce awareness of your surroundings.

  • Never run if lightning is present (though running in a warm rain is fun!).

  • Wear protective clothing suitable for the weather conditions. Use sunscreen, a hat with a visor, and sunglasses when it is sunny.

  • Stay well-hydrated, especially in hot weather. Also when it is hot, consider scaling back your mileage and pace. Try to run at cooler times of day like early morning. Make sure you bring enough fluids with you.

  • Protect your skin in the winter by dressing appropriately.

  • Be careful of icy roads and sidewalks and remember that if it’s icy for you, it’s also icy for the cars out there and proceed with extreme caution.

  • Follow instructions at races; line up appropriately; and do not bring dogs, strollers or bikes on to the course when they are not permitted. If strollers or pets are permitted at a race, stay to the back and allow runners to get on their way before you join them for your safety and those you’ve brought with you.