Night Time Running Tips – How to Run Safely In the Dark

Sometimes you have to run in the dark. Whether you get up early in the morning or you run when you get home at night, darkness may be your reality. There are many dangers to running in the dark. Follow these safety tips to enjoy an incident-free run.

#1. Wear Reflective Gear

You really can’t go overboard with this. Find shoes, tights or shorts, and tops or jackets with reflective features. Consider running with a reflective vest. A headlamp or a flashlight is a good idea too. They actually make flashing lights that can attach to a hip pack or waist band as well. These are a good idea if you’re running in a trafficked area.

#2. Run in a Well Lit Area

HTC night running (Photo credit: Wikipedia)

Running in the dark on a dimly lit path or street is a bad idea for many reasons. It’s too easy to get hit by bicycles or cars in the darkness. It’s also easy to trip and fall or twist an ankle in the dark. And people who intend to do others harm often choose dimly lit trails and sidewalks to attack.

#3. Rules of The Road

If you’re running in the road, meaning you’re dealing with traffic, then there are a few hard and fast rules to obey. The first is to run on the shoulder. If there isn’t a shoulder then don’t run on that road. The wider the shoulder, the better. Don’t run in bike paths. They’re for bikes. And do run against traffic. You want to be able to see the cars coming at you, not have them at your back.

#4. Change it Up

If you always run the same dark path at the same time you may be making yourself more vulnerable to an attack. Some people prey on lone runners. They learn your patterns and then take advantage. Mix it up and vary your routine.

#5. Run with Others

If you are running at night or in the darkness, try to run with other people. There really is safety in numbers.

Finally, be sure to carry a cell phone, personal protection spray, and emergency contact information. These three things may save your life. You just never know when something might happen. The darkness shouldn’t keep you from running and getting in shape. However, be smart about it. Know your surroundings, be prepared, and stay aware of the potential dangers. 

Simple Tips to Keep You Safe on Your Run

As a runner you probably spend much of your time thinking about your performance and staying healthy. However, it’s important to also think about your safety too. People, animals, vehicles, and weather conditions can all pose a potential danger. Stay safe with these simple tips.

Road Safety

 (Photo credit: Wikipedia)

1. If you’re running in the road, run against traffic. The cars should be coming toward you, not passing you from behind.
2. Run on the shoulder, not in the road. If there is no shoulder or a narrow shoulder, be ready to jump off the road when cars pass. Don’t expect cars to go around you. Some drivers just aren’t paying attention. Don’t assume they are. Your life is on the line.
3. If you’re running at dawn or dusk or even on cloudy days consider running with a reflective safety vest on. It helps drivers see you.
4. Watch where you’re running, one stumble or fall and you are out of sight and in potential danger.
5. Try to run on trails and sidewalks instead of in the road whenever possible.

Personal Safety

6. Run with emergency contact information on your person. Use a road ID bracelet, necklace, or your cell phone with your emergency contact information listed.
7. Don’t run in isolated places or dimly lit places. Predators like these places too.
8. Run with a buddy whenever possible.
9. Tell someone where you’re going and how long you’re going to be gone before you run.
10. Carry pepper spray or mace with you if you run by yourself or on trails where you might encounter animals.
11. Turn the volume down on your MP3 player. You want to be able to hear cars, people, bikes and animals around you.
12. Watch where you’re running. Pay attention to where you’re going so you don’t trip, twist an ankle or injure yourself.

Health Safety

13. Warm your muscles up before you run and stretch after you run to keep your muscles limber and ready to work.
14. Stay hydrated. Run with a water bottle or hydration equipment if you’re going to be running for longer than thirty minutes.
15. Bring easy to consume foods if you’re going to be running for more than an hour. Sports gels are a simple solution.

(Photo credit: Wikipedia)

Weather Safety

16. Nothing adds more risk to your run than ice. And yet, you don’t want to stay inside for the entire winter. Traction devices that strap to the bottom of your shoes or screw into the bottom of your shoes make it easier, and safer, to run on ice.
17. Arm/leg warmers. Arm and leg warmers can be worn during the beginning of your run and pushed aside when your body warms up. This prevents you from getting chilled or overheating.
18. Layer your clothing to stay warm during the cold months.
19. Wear sunscreen and a hat to protect your skin from sunburn during the warm summer months.
20. Don’t run when it’s too cold or too hot. Subzero temperatures can be dangerous and so can days that are too hot. Heat stroke can kill.

Running is a wonderful way to get and stay in shape. It helps boost your metabolism, get better sleep, and it reduces stress. Just remember to stay safe when you’re running.

Running Safety: 5 Tips for Injury Protection

Let’s start off by saying that running is a safe and generally injury-free sport. It’s not a contact sport. Additionally, unlike skiing or even cycling, a runner can usually safely come to a stop. That being said, as with any physical activity there are risks of injury. Fortunately, most running injuries can be prevented with a little attention and forethought.

Using your running anatomy beyond its structural capabilities is the root cause of all running injuries. (Photo credit: VIVOBAREFOOT)

Tip #1: Don’t Push It.

One of the most common causes for running injuries is overuse. When you run too far, too fast, too many times you push your body beyond what it can handle and it rewards you with an injury. Common overuse injuries include muscle strains and sprains, joint pain like runner’s knee or shin splints, and sprained ankles and knees. You can even suffer from stress fractures in the bones of your feet, ankles and legs from overuse.

Tip #2: Avoid Dehydration

Cramps, side stitches, and abdominal distress are all caused by dehydration. Let your body become too dehydrated and you can also suffer from heart, lung, and muscle damage. Drink! Make sure you take in at least 4 ounces of water every fifteen minutes if you’re running for more than thirty minutes. And the warmer it is, the more you should drink.

Tip #3: Watch Where You’re Going
It may sound simplistic, but many injuries are caused by good old fashioned clumsiness. We’re talking about sprained ankles, broken bones, and torn cartilage. If you’re running in the dark, carry a flashlight or run in a well lit area. Running on trails? Watch where you’re going. The same goes for running on the sidewalk or in the road.

Tip #4: Wear Good Shoes (and socks)

Blisters are often the result of your shoes, or socks, causing friction on your foot. If you get blisters often try different types of socks. Wool socks often work well because they wick moisture away from your foot.

Make sure you have good shoes on too. Your shoes should correct for any foot strike issues and mechanics. Ideally, with the right shoe, your foot will strike the pavement head on and not roll to the inside or outside. When your foot rolls one direction or the other it puts unnatural stress on your joints, bones, and ligaments.

 (Photo credit: chuckwaters83)

Tip #5: Pay Attention to Your Running Form

When you run do you lean forward at the waist? Do you swing your arms across your body? Do you take long strides and strike the ground with your heel? Each movement your body makes either makes running feel natural and easier or unnatural and harder. The trouble is that if you’ve been running or moving one way for a while it’s difficult to know if it’s the right way. Ask someone to watch you run or better yet, have them video tape you so you can see your running form. The optimal running form usually has a shorter stride, good posture and a nice relaxed arm swing that keeps your arms at your sides. Watch other runners to view their posture so you can begin to get a comparison.

There comes a time in most runners’ lives when they forget one of these five tips and suffer an injury. Hopefully, you won’t be one of those runners. There’s something to be said for an injury-free experience.

Video - Stretching Exercises Before Running

These 8 stretches will help loosen up your muscles and joints before running or jogging. Stretching is important to help you avoid injury during your workout. This is a really quick video that just demonstrates the positions of each stretch - remember to hold each stretch for the full recommended length of time.

Now get your shoes on, get stretched, and go!

Stretching Exercises Before Running
www.WatchMojo.com shows you 8 important stretches that you should use before heading out on a run or jog.

5 Tips For Running Safely

Running can be a great form of exercise - and a lot of fun! Just be sure you stay safe on your run. When you run there are two primary dangers. These dangers include animals and people. Yes, animals. Every year runners are hit by deer, or even cows (!), and bitten by dogs. However, people are generally a much bigger threat. Here are a few simple running strategies to stay safe when you run.

 (Photo credit: Ikhlasul Amal)

#1 Run with People

Running by yourself, particularly if you are a woman, can be dangerous. Running with others is much safer. However, if you do run by yourself make sure to carry mace or pepper spray, wear identification, and always tell other people where you are running and when you’ll be back. And if you run by yourself make sure you run in a populated area during the light of day. Running at night or in an isolated area is dangerous.

#2 Stay Out of Traffic

It’s tempting to run in the road. The asphalt may be softer than the cement sidewalk. However, it’s probably not worth your life. Drivers are distracted and it’s easy to get hit. And in the early hours of the morning and at dusk it can be difficult for drivers to see you. If you are running in the road, make sure you’re facing oncoming traffic.

#3 Be Visible

Run in brightly colored clothing when you’re on the trails. Some runners have been mistaken for deer or elk and shot by hunters. When running at night make sure to wear reflective clothing. You may even want to wear a headlamp or carry a flashlight.

We carry our cellphones when we jog (Photo credit: Ed Yourdon)

#4 Be Prepared for Emergencies

If you’re going to be out running for a while consider taking your cell phone and some extra cash. A cell phone makes it easy to call someone if you have an emergency and the extra cash can be used to purchase hydration. Road ID bracelets or identification necklaces or shoe ties are also a good idea. Finally, if you’re going for a long run you may want to take a few first aid items or at least keep a first aid kit in your car.

#5 Limit Your Distractions

Many runners enjoy listening to music when they run. This is fine as long as you can hear what is going on around you. If you cannot hear cyclists or cars it’s easy to find yourself sprawled on the ground.

Finally, trust your instincts. If something or someone doesn’t seem right, avoid it. Running should be a safe and enjoyable form of exercise, not a life risking endeavor. Stay safe and get fit - and have fun!

4 Tips For A Good Run

Let’s face it; some runs are better than others. Often, the key to a good run is a good attitude and the right equipment. The good attitude is up to you. One way to ensure you have a good mental running attitude is to relax. Remember why you are running and focus on enjoying the experience. Every run doesn’t need to have a purpose.

To make the most of it, here are a few tips to help you make sure you’re ready for your run:

1. Weather Conditions

Is it sunny out? Wear sunscreen. Sunglasses and/or a sun visor are helpful too. If it’s cold out, make sure you have a hat and gloves. A jacket and tights aren’t always necessary. However, if you get chilled easily, consider taking along a light jacket.

Is it raining? Consider bringing a pair of dry socks. Wet socks can cause blisters. If you need to stop and change your socks, a dry pair in your pocket is nice.

2. Personal Comfort

Running socks. (Photo credit: Wikipedia)

Sweat dripping into your eyes is distracting, painful, and easily prevented. Wear a hat with an absorbent rim; they make baseball hats and visors for runners with an absorbent band. Sunglasses that slide down your nose are uncomfortable too. A hat can keep the sun out of your eyes.

Find socks that don’t cause blisters. Every runner has their favorite brand or material. Thin wool running socks are great for wicking away moisture.

3. Gear and Gadgets

Many people enjoy running to music. If you carry an MP3 player make sure it is charged and positioned comfortably on your body. If you run with a water bottle make sure it suits your running style. Hand held bottles can get sweaty and your hand can cramp. Waist holders can restrict your digestion and breathing.

4. Safety

Make sure someone knows where you’re going and how long you’ll be gone. Additionally, make sure you have emergency contact information with you. A Road ID or other identification works well. If you’re running in the dark or at dawn or dusk, make sure you have reflective clothing on and are running in a low traffic area.

If you’re running on trails or by yourself consider taking a small pepper spray or mace with you. You never know when you’ll need it.

When you return from each run, jot the information down in your running journal. Track mileage and pace as well as any issues you had with gear or fitness. Tracking this information can help you continue to have successful runs.