Runners are coming out of hot-weather hibernation and are hitting the streets and trails to train for fall marathons and 5Ks. And with darker mornings and shorter days on the horizon, now is an important time to re-evaluate your running safety protocol.
More runners are coming out of hot-weather hibernation and are hitting the streets and trails to train for fall marathons and 5Ks.聽And with darker mornings and shorter days on the horizon, now is an important time to re-evaluate your running safety protocol.
Lisa Reichmann and Julie Sapper of offer their best tips to keep you safe during your fall workouts.
(Thinkstock)
Thinkstock
Keep one ear openWhile out on a run, it鈥檚 incredibly important to be aware of your surroundings, Reichmann says. These days, most people exercise listening to music or podcasts. The distraction makes the minutes go by quickly but could also make you less aware of what鈥檚 going on around you.聽Reichmann says聽a simple thing to do is turn down the volume and run with only one earbud in. Some companies even . 聽
(Thinkstock)
Thinkstock
Stay off of social media
Lots of runners turn to social media for inspiration or to inspire others. But Sapper says think twice before you post something about your next run.
鈥淚t鈥檚 important to know that every time you run, you take a picture and you check in, you鈥檙e letting hundreds or thousands of people know that you are out there on a specific trail, on a random Wednesday,鈥� she said.
Don鈥檛 feel like you can鈥檛 share your progress. Sapper says just be mindful before doing so, and maybe adjust your social media settings to limit the population seeing your posts.
(Thinkstock)
Thinkstock
Switch it upThere are a number of reasons why varying your running route is a good idea. Different terrains work different muscles and mixing up your course offers a change of scenery. But switching up your workout is also smart when it comes to safety.鈥淵ou don鈥檛 need to run the same route every day, and if you feel that it鈥檚 the safest route, reverse it. You just never know if someone is watching where you鈥檙e going, and to have that variety is always a good thing for safety,鈥� Sapper said. 聽
(Thinkstock)
Thinkstock
Text or tell someone
Sapper knows that running with a buddy doesn鈥檛 always work in a world where workouts are crammed into packed schedules. If you run alone, consider taking your dog or a neighbor鈥檚 dog. If a four-legged companion isn鈥檛 an option, let someone know when you are leaving for a run and when you intend on returning 鈥撀爀specially if you live alone.
Looking for a running partner? Sapper says you鈥檒l likely find one if you join a local running group.
鈥淵ou鈥檒l meet people who run your pace and do your workouts, where you can find someone to run with.鈥�
But a buddy doesn鈥檛 make you invincible. Even if you run with a friend or two, Reichmann says stick to well-lit paths.
(Thinkstock)
Thinkstock
Don鈥檛 run with anything that can be turned against youYou may think running with pepper spray is a good defensive move, but Reichmann and Sapper say it can be turned against you in an attack. Instead, run with an alarm or a whistle to alert others should you not feel safe.Apps such as and will set off an audible alarm at the push of a button and even alert others in your network that you鈥檙e in need of assistance. 聽
(Thinkstock)
Thinkstock
Shine brightReflective gear is important for all aspects of running safety 鈥撀爀specially as it starts to get darker, earlier. Reichmann and Sapper say there are easy and inexpensive ways to make yourself visible to cars and other pedestrians this fall.Lots of runners have ditched the reflective vest for simpler products such as and bracelets. are gloves that are聽light in weight and contain rechargeable, built-in lights for early morning and evening runners.If your route is on the street, remember to run toward traffic, not with it.鈥淎lways make eye contact, acknowledge the driver before you run in front of the car, because that happens quite often where the driver just doesn鈥檛 even see the runner until it鈥檚 too late,鈥� Sapper said.
(Getty Images/iStockphoto/Halfpoint)
WASHINGTON 鈥斅燗ugust was a scary month for runners and walkers on Loudoun County鈥檚 popular Washington and Old Dominion Trail.
One woman reported an , and just a week later, another was approached by .
These attacks come at a time when more runners are coming out of hot-weather hibernation and are hitting the streets and trails to train for fall marathons and 5Ks.
Lisa Reichmann and Julie Sapper of said聽predatory dangers aren鈥檛 limited to the W&OD trail 鈥撀爐hey can happen anywhere, at any time. And with darker mornings and shorter days on the horizon, now is an important time to re-evaluate your running safety protocol.
Here are some of Reichmann and Sapper鈥檚 best tips to keep you safe during your fall workouts.
