Running is a fantastic way to challenge yourself, stay fit, and push your limits, but it’s equally important to take care of your body to avoid injuries that could sideline your marathon goals. In this comprehensive guide, we’ll explore key strategies and tips to help you stay injury-free as you prepare for the Austin Marathon.
Running outside has tons of benefits no matter what type of run you’re completing! You can hit up the trails, take in the sights of a new city, breathe fresh air, say hey to folks you know, and so much more! But with those benefits comes some potential harm. There are many ways to ensure you finish your run just as healthy and safe as when you began. Whether you’re running one mile at your local track or 20 miles on your favorite trail, these 7 safety tips will help keep your training on track.
Running with a friend is fun! It’s also one of the best ways to stay safe on a run. You’re more likely to be visible to vehicles and less likely to be the victim of a crime. Think strength in numbers. Should something happen to one of you, the other will be quicker to get help and assist until help arrives. Plus, everyone knows it’s better to train with friends because they will hold you accountable. If you need help convincing your friend to train with you, this advice should do the trick!
Whether you’re running the roads or the trails, you should always pay attention to your surroundings! Music can help us power through our run, but it can also prevent us from hearing what’s going on around us. If you run with earbuds, keep one out. If you run with both, keep the volume at a low level. You can also ditch the earbuds and play your music out loud.
Take your phone with you during your run in case you need it.
It’s important for you to see drivers and for drivers to see you. Running against traffic allows you to see what’s coming your way. Avoid running against traffic on blind corners as drivers won’t have enough time to react if they don’t see you until the last second. Plan your route ahead of time to ensure you’ll always run against traffic, especially when you increase your mileage.
This tip goes all the way back to childhood. When running, you should pay attention to everything. Don’t assume vehicles will stop. Chances are they might not see you. Also, just because you pushed the button to cross the street doesn’t mean it’s immediately safe to cross the street. Pay attention to all signals, when it’s your turn, still look both ways! Even though you think you know the light sequence, it could’ve changed. Don’t assume anything Pro tip: if you’re stuck at a light, spend that time completing one of these 4 stretches.
Reflective clothing will help with visibility, which is imperative when running outside. You want to be seen by vehicles so they can plan accordingly. Light-weight lights can also be placed on your arms, shoes, ankles, or hat. Reflective clothing and lights will also help you be seen by cyclists and other runners. Reflective clothing is especially helpful in the dark. These BSEEN LED bands will help you be more visible in the dark. They’re lightweight, have an extended battery life, and can fit on your arm or around your ankle. If you run early in the morning or at night, check out these night running safety tips.
Your phone can do more than just play music or track your GPS. It’s the most beneficial tool you can have in the event of an emergency. Make sure your phone is fully charged before you take off on your run. If you’re ever in an accident or come upon one, having your phone available can make a massive difference. Carry your phone hassle-free with a SPIbelt. They’re available in many different sizes and colors.
Before you take off, tell someone your planned route, mileage, and when they can expect you back. This person can be a loved one, co-worker, or roommate. This gives them an idea of when to expect you back and where to check should you not come back on time. Turn on the setting that allows someone to know your location, most smartphones have this. Here are instructions for iPhone and Android on how to share your location.
Pro tip: vary your route. Switching up your route is not only great for your training, but it also reduces the chances of someone harming you on your run.
By utilizing one or all 7 of these safety tips, you increase the chances that you stay safe on your next run. Chances are you already use some of these. Increase your safety when running by using them all the time!
