Safety Tips for Running
Written By Mark Pulcifer
Here at Run on History, we like to run (go figure). Although some of us have preferences for how and where this occurs, for instance, I prefer the treadmill since I can be inside my home and watch over the kiddo while he’s playing. Others on our team like to take it to the streets to do roadwork. Some people still like to get away from it all by hitting the trails. Whatever you prefer, it's critical to stay safe so you can keep wearing out those running shoes. We’ve compiled some of our favorite tips in this article to help keep you on the road—by being aware of your equipment, surroundings, and yourself.
Know your equipment
I'm 40 years old, and the older I get, the more I realize just how important it is to pack the appropriate gear for the right activities. One time, I had two pairs of shoes in my closet: one set of dress shoes and the other set of shoes for "anything else." However, I have recognized over the years that there is wisdom in specializing. A good pair of running shoes for the road may not be suitable for the track and may fail miserably on a trail. The folks over at Pledge Sports have a wonderful guide outlining Choosing the Right Running Shoe for Different Surfaces. It’s important to specialize in the right shoe type and size for the kind of surface you plan to run on. If you haven't had a salesperson measure your feet, you may be missing out on the perfect length or width of shoe, which might have a huge impact on your running experience. You could find a store (preferably a boutique) that offers fitting and sizing for running shoes. If that fails, Google search is your friend.
You would be wise to not forget about hydration, especially during those sizzling summer days. It’s a good idea to keep water handy when you head out to run outdoors, whether you prefer Camelbak-style hydration units or water bottles on those stylish hydration belts.
Finally, though it may seem obvious, you should dress appropriately for the weather. There are numerous options for moisture-wicking base layers, ranging from lightweight sweats to jogging suits, to keep you warm and dry. Consider where and when you intend to run—does it make sense to wear high-visibility or reflective clothes, or even lights, if you intend to run before or after the sun rises? If you're going somewhere where traffic can be an issue, be sure that you can be seen.
I'm 40 years old, and the older I get, the more I realize just how important it is to pack the appropriate gear for the right activities. One time, I had two pairs of shoes in my closet: one set of dress shoes and the other set of shoes for "anything else." However, I have recognized over the years that there is wisdom in specializing. A good pair of running shoes for the road may not be suitable for the track and may fail miserably on a trail. The folks over at Pledge Sports have a wonderful guide outlining Choosing the Right Running Shoe for Different Surfaces. It’s important to specialize in the right shoe type and size for the kind of surface you plan to run on. If you haven't had a salesperson measure your feet, you may be missing out on the perfect length or width of shoe, which might have a huge impact on your running experience. You could find a store (preferably a boutique) that offers fitting and sizing for running shoes. If that fails, Google search is your friend.
You would be wise to not forget about hydration, especially during those sizzling summer days. It’s a good idea to keep water handy when you head out to run outdoors, whether you prefer Camelbak-style hydration units or water bottles on those stylish hydration belts.
Finally, though it may seem obvious, you should dress appropriately for the weather. There are numerous options for moisture-wicking base layers, ranging from lightweight sweats to jogging suits, to keep you warm and dry. Consider where and when you intend to run—does it make sense to wear high-visibility or reflective clothes, or even lights, if you intend to run before or after the sun rises? If you're going somewhere where traffic can be an issue, be sure that you can be seen.
Know yourself
Part of staying safe while running is knowing how to get started without injuring yourself. One of the best pieces of advice that I can give here is just to listen: listen to your healthcare provider; listen to your body. Talking to them will help you understand what activity level you should be starting out at and how to progress without overworking yourself. We get it—once you’ve made the decision to get started, you want to get out of the gate like Secretariat. However, there’s plenty of time to start small and build as your body gains resilience to the impact of starting a running routine. While there are lots of routines to follow, I have always been a fan of Jeff Galloway’s Run-Walk-Run Method, described in this piece by Very Well Fit. While many think it’s just for beginners, it is adaptable and useful for intermediate and advanced runners as well. Regardless of how you decide to get started, be sure that you are also listening to your body. Do you feel overly tight in a particular muscle group, even on your off days? You may need to stretch more to avoid pulling something. Are you experiencing pain in your shins or another area? It may be time to visit your orthopedic doctor for some advice, or at the very least, to consider shoes with more support and to slow down your routine. It is never a good idea to run through pain, which may lead to greater injury and longer recovery times.
Part of staying safe while running is knowing how to get started without injuring yourself. One of the best pieces of advice that I can give here is just to listen: listen to your healthcare provider; listen to your body. Talking to them will help you understand what activity level you should be starting out at and how to progress without overworking yourself. We get it—once you’ve made the decision to get started, you want to get out of the gate like Secretariat. However, there’s plenty of time to start small and build as your body gains resilience to the impact of starting a running routine. While there are lots of routines to follow, I have always been a fan of Jeff Galloway’s Run-Walk-Run Method, described in this piece by Very Well Fit. While many think it’s just for beginners, it is adaptable and useful for intermediate and advanced runners as well. Regardless of how you decide to get started, be sure that you are also listening to your body. Do you feel overly tight in a particular muscle group, even on your off days? You may need to stretch more to avoid pulling something. Are you experiencing pain in your shins or another area? It may be time to visit your orthopedic doctor for some advice, or at the very least, to consider shoes with more support and to slow down your routine. It is never a good idea to run through pain, which may lead to greater injury and longer recovery times.
Know your surroundings
We are experiencing strange times right now, and we don’t want any fun activities to potentially create dangerous situations. Whenever you run outside, it is important that you pay attention to the weather and your surroundings. Even on seemingly quiet days, weather fronts can move in quickly. Do you know what the weather is supposed to be like over the next several hours? Don’t get caught outside where lightning or rainfall could pose a hazard. Are you running in a familiar area or somewhere new to you? Consider running with a partner or a group. You might find that you have more fun and have increased motivation and safety with others. This can be especially helpful if you happen to be running in an isolated area. Are you traveling with companions or staying at a hotel? Ask around for the best spots to do your run—you may be informed about a safer and more scenic place than you could imagine.
Whenever and wherever you choose to run, we hope that it is a positive experience that you can repeat. Do you have a routine or safety tips that you would like to share? Engage with us on our Facebook page and let us know what’s on your mind!
We are experiencing strange times right now, and we don’t want any fun activities to potentially create dangerous situations. Whenever you run outside, it is important that you pay attention to the weather and your surroundings. Even on seemingly quiet days, weather fronts can move in quickly. Do you know what the weather is supposed to be like over the next several hours? Don’t get caught outside where lightning or rainfall could pose a hazard. Are you running in a familiar area or somewhere new to you? Consider running with a partner or a group. You might find that you have more fun and have increased motivation and safety with others. This can be especially helpful if you happen to be running in an isolated area. Are you traveling with companions or staying at a hotel? Ask around for the best spots to do your run—you may be informed about a safer and more scenic place than you could imagine.
Whenever and wherever you choose to run, we hope that it is a positive experience that you can repeat. Do you have a routine or safety tips that you would like to share? Engage with us on our Facebook page and let us know what’s on your mind!
Want to learn more? Here are some of our favorite resources for runners:
Runner’s World: Health & Injuries
Self: Running
Fleet Feet Podcasts
Runner’s World: Health & Injuries
Self: Running
Fleet Feet Podcasts