Using your common sense and taking some precautions when running can help you avoid getting injured or becoming a victim. Follow these running safety tips to stay safe when running outdoors, especially by yourself.
Use common sense.
Before you even head out for a run, take a minute or two to do a safety check. Are your shoes tied? Are you familiar with your route? Does someone else know where you’ll be running?
Once you start running, continue with the safety checks. Make sure you’re running off the street or against traffic (so you can see cars coming at you).
Always be alert! Watch out for cracks or bumps in the sidewalk, or rocks and branches on your running path.
Stick to familiar, well-traveled routes.
Running by yourself is not the time to try out a new, unfamiliar running route. Stick to your tried-and-true running routes, so you don’t have to worry about getting lost or risk putting yourself in an unsafe situation. Choose a safe area, where you know they’ll be lots of people around.
Don’t run alone at night.
No matter how comfortable you feel running at night, there’s always more safety in numbers. If you usually run solo, try to find a local running group through a running shop, gym, or charity organization. Or try to recruit a family member or friend to go with you.
Make sure you’re visible.
Regardless of what time of day you’re running, it’s important that you’re visible, especially to drivers. Get in the habit of wearing white or bright-colored clothes. When running in the early morning, night, or dusk, make sure you have reflective gear on. Although some items (running shoes, jackets) already have reflective pieces on them, it doesn’t hurt to add more.
If you’re running on the street, run against traffic.
You’ll be able to see cars coming at you on the same side of the road, which is much safer than having cars come up behind you. If you’re in the dark or low light conditions, you’ll be able to see oncoming headlights.
The exception is if you’re running on a road with lots of hills or blind turns where it might actually be difficult to see oncoming cars. If you are about to go around a blind curve or up a hill where you can’t see oncoming traffic, it can be safer to cross to the other side of the road where you can see traffic as it goes around the curve or down the hill. Make sure to switch back to the correct side of the road after passing these dangerous areas.
Limit your distractions when running outside.
It can be tough to run without music, but you really shouldn’t use your phone or other music player for outdoor runs. Cutting off your sense of hearing means you can’t hear oncoming cars, cyclists yelling to move, dogs, or any other potential threat. Save your headphones for your treadmill runs.
If you find yourself feeling bored without your music, try some of these strategies to beat boredom when running. And if you absolutely must listen to music or something else while you’re running, keep the volume low and one earbud out.
Also, make sure you pay attention to your surroundings. If you let your mind wander too much, you may find yourself wandering into an unsafe area.
Don’t assume drivers are giving you the right of way.
Remember that many drivers aren’t paying attention because they’re listening to the radio, eating, texting or talking on their cell phone, or looking at directions. Don’t assume that drivers can see you or that they’ll let you go because you have the right of way. Be sure you make eye contact with drivers at street crossings, driveways, or parking lot exits before you cross.
I always look for a driver to wave to me before I cross in front of the car. And, better yet, try to stay off the roads and avoid cars as much as possible by sticking to recreation paths, tracks, or trails.
Always carry identification.
Put your driver’s license in your pocket or wear an ID bracelet or tag on your shoe. Whenever possible, I try to run with my cell phone, and it has my ICE (In Case of Emergency) numbers saved. I also wear a RoadID tag on my running shoe that has emergency contact information. It’s a good idea to have some cash or a credit card in case you need money for to get a ride home.
Watch out for cyclists and other runners.
If you’re running on a path or in a park with no cars, you still need to always be aware of other runners and cyclists. If you’re approaching another runner or cyclist and need to pass them, practice good running etiquette and communicate with them. Let them know which side you’re trying to pass by saying something like, “On your right!” Before you stop or turn around, make sure your path is clear.
How to Prevent Falls While Running
Although running isn’t a contact sport, plenty of runners manage to fall and get pretty banged up. Often someone or something else — a cyclist, another runner, or bad conditions — is to blame for a wipe-out, but sometimes it’s just our own clumsiness. Follow these tips to help prevent falls during your runs:
Pay attention.
Keep your head up and look ahead –- about 10 to 20 feet in front of you. Try not to look down at your feet, so you can see what’s coming. Not only is this important for your safety, it’s also proper running form . This is especially important when running on trails , when you can hit obstacles such as rocks, roots, logs and branches.
Make sure your shoes are tied.
This sounds like common sense, but I’m surprised at how many runners I see with dangling shoelaces. Most shoelaces on running shoes are extra long, so be safe and double-knot them.
Be careful on the downhills.
Many falls occur on the downhill, so be extra careful when running downhill. Control your speed and keep your head up, so you can avoid obstacles and don’t lose your footing.
Use extra caution at race starts.
I’ve witnessed so many falls at the beginning of races. Runners often stumble when they try to pass slower runners, get jostled by the crowds, or trip over a water bottle or piece of clothing that someone discarded at the start. When you line up at a race start, make sure that you’re in the right position for your pace and be on the lookout for discarded items.
Same goes for water stops, too.
Crowds and wet, slippery pavement make hydration stops another common wipe-out zone. Watch for runners stopping suddenly at the water stops and look for big puddles of water. And, although it’s OK to throw your cup on the ground at a water stop, you should try to toss it where other runners can’t trip over it.
