Safety tips for running on the road
Long runs and outdoor running is synonymous with endurance training. In spite of runners loving to do the miles on the treadmill, it is recommended to take to the road as often as you can, to benefit both physical and mental health. As much as the truckloads of benefits it offers, running on the road also invites risks that you normally wouldn’t have to deal with on the treadmill.
Be it an early morning run or the late evening jogs, a runner’s focus is more on pounding the pavement, improving health, having a clear mind and thoughts that centre around preset running goals. The last thing that you are thinking about is someone attacking you, a car losing control, being stalked or falling prey to roadside robbers. More often than not, you are preoccupied with the physical activity that you fail to be wary of your surroundings. Remember the axiom – Better Safe than Sorry; never ever compromise on it – safety is your top priority and should never be ignored.
While we cannot always eliminate every safe concern, runners can make smart choices that will reduce hazards and increase the possibilities of enjoying a safe run. Here are a few Safety Tips that will help you overcome the risks associated with outdoor runs.
Run against the traffic
It is easier to face the oncoming traffic. It helps you be well aware of what is coming your way. Be it a speeding bike, a smooth sedan, a cyclist or a public transport, facing them gives you more confidence and also reduces the proximity of you getting stuck.
Unplug your Ears
It is best to avoid listening to iPods, using headphones or talking on your phone with both earplugs on. You need to focus more on the vehicles and people around you. If you want that music on to help you run, reduce the volume and plug into one ear alone.
Make Yourself Visible
Wear bright clothing if you are heading for a run under the daylight and reflective clothing during dawn, dusk or anytime when it’s a little darker than usual. Better still if there are reflecting strips on your running gear – shoes, gloves, hat, vest, etc. A hand held light or a head lamp is a must if it’s a little dark. This not only offers the visibility to see where you are going, but also facilitates the same for oncoming drivers.
Find a Running Mate
It sounds simple, but truly works. Two makes a harder target for miscreants, straightaway the risk of an attack reduces. I would rather suggest that you run with a friend, an associate or a fellow marathoner, but if you find it challenging to find a human companion, get a dog! Dogs can smell danger much before we can and also pose a threat for any attackers, making you a less attractive target.
Mix up Your Routine
Running the same route, every day, at the same time, poses a high risk for you. Someone could follow your pattern and keep track of your movement, making you vulnerable to attacks. Keep changing your running paths, the style of clothes you wear, the timing and alter between morning and evening sessions. Altering routes also keeps you alert as you will be navigating on unfamiliar terrain.
Leave a Word
Always, I insist… Always tell someone when you are going out for a run, what route you will be taking that day, how best to reach you, if you are running with a companion – who that person is, when you are expected to return, etc. Also inform this someone every time you are back from the run. This way, there will be someone who will organise a search party if there is no news from you!
ID Yourself
Always run with some form of ID, so that if in case of an emergency, people know who you are. If you have any medical conditions, specifying those inside a wallet, a mobile cover, etc., can help. Better still, if you can carry a smart phone with all this information taped to it. Even if the phone gets damaged, this info will help ID you and reach your loved ones.
Choose Well-Lit Populated Areas
It is smart to avoid environments that make you susceptible to an attack. It makes sense to avoid heavily congested roads but breaking into a deserted neighbourhood isn’t exactly smart either! Choose localities that have decent people movement so that a scream, shriek or screech can draw attention.
Trust Your Gut-Feel
Your gut is your guide! That squeamish sensation in your stomach is nature’s way of sensing that something is not right. If you see someone suspicious walking towards you, don’t look down, keep your eyes focussed on that person, cross to the other side of the road and find the quickest route to the nearest civilisation.
S-I-N-G in Self Defence
Take a cue from the smart and charming Miss Congeniality, Agent Gracie Hart (Sandra Bullock), where she demonstrates self defence in a beauty pageant. If you are attacked, remember to mercilessly go for the four vulnerable parts of your attacker –
Solar plexis, Instep, Nose & Groin.
The bottom-line, stay smart on the road, don’t be vulnerable, adhere to safety, be mindful of your surroundings, trust your instincts and know what to do if you are attacked. Take the necessary precautions, avoid risks and put the time on the road to the best use for a fun, productive and safe run.
Jayanth Murali is based at Chennai, India. One fine day, he decided to substitute smoking with running. Now an avid runner, he has never looked back since then. He has done a bunch of marathons and half marathons over the years. When he is not working, he is usually running or helping people discover the endorphins of endurance.
