I started this blog as a mode of educating others regarding injury prevention. How to keep your body safe while putting it through the rigors of running was the main goal of my blog. While traveling over the holidays, I realized that injuries due to biomechanical causes such as a weak core, or poor flexibility are not the only things that can harm runners. Keeping oneself save from outside forces such as rocks, curbs, roots, animals, and people is also important.
Aside from being a great form of exercise, running is also a wonderful way to explore your surroundings. I love to travel and explore new places. I have been fortunate enough to have the ability to travel, and to be able to run while traveling. Running through a new location, whether it is on the roads or trails allows me to pick up on certain sights, smells, and roadways that I wouldn’t have noticed if I were passing through using some other means of transportation.
Sometimes when I have the itch to travel, but am unable I like to go for a run (or bike ride) in different area of town. By changing up my surroundings for the duration of my workout, I feel as though I have had a chance to get away. Even if it was only for a short period of time.
You may already have your routine and wits dialed in when planning a run on a familiar route; however, here are some tips on how to keep yourself safe when you are running to explore.
1) Go during the day: This is pretty much common sense. More people tend to be out during the day. It’s light outside, allowing you to have increased visibility. You are more likely t be aware of other people, animals and uneven surfaces
2) Ask around (or look around) for route recommendations: Do you see others running in the new area that you want to explore? If so, where? Chances are that it is an enjoyable and safe place to run. Local running stores and local running clubs may also be able to advise you on good running routes. Also resources such as Strava (look for segments or heatmaps), and Map my Run can also be helpful.
3) Bring a friend: Safety in numbers. A running companion can be another set of eyes and ears. Additionally, it is more difficult for someone with malicious intent to single out two runners as opposed to one.
4) Let someone else know when and where you are going, also get in touch with them when you get back: I also do this if I am doing a familiar trail run by myself. Websites such as Strava have a beacon feature on their app. Before going for a run (or bike ride), you can send a “beacon” via text to someone (they do not have to be a Strava user). The beacon allows the other person to see where you are running in real time. Beware, this feature is only available to Premium members (you have to pay a small fee to become one), and using the app to record your run can drain your smartphone battery.
5) Ditch the headphones: Music, or a podcast playing in your ears can take some of your attention away from your surroundings. Also, having headphones in may make you an easier target for people with malicious intent.
6) Don’t ditch your phone: Aside from being able to take pictures of cool things that you wouldn’t be able to see if you were in a car, your phone can also be used to call for help, or consult a map if needed.
7) Carry noisemakers: many hydration packs come with a whistle. This can help to scare both people and animals away from you. Using a whistle can also help to attract attention if someone is attacking you, or if you are lost (say on a trail in the woods) and want to be found.
8) Trust your gut: If running through a certain area creeps you out, don’t run there. There is probably a good reason why that area elicits such a reaction from you.
9) Spray: Sometimes carrying either pepper spray, or bear spray can help to keep unwanted people, or animals away. If you do choose to run with a spray, please be responsible and educate yourself on how to properly carry, store and use the spray. If you do choose to run with pepper spray, you may also want to make sure that you can legally carry it where you plan on running.
In certain places you may have to compromise your run with another activity. Sometimes it is not practical to run; however, it is perfectly acceptable to walk. In that case you may have to substitute your run with a walk. In other places it is just not practical to either run or walk for exercise outside (due t factory such as safety, or pollution) and you may have to do your workout on a treadmill instead.
Again, there are only suggestions and not a comprehensive list of everything that you can do to create an exciting, yet safe workout. The choice of where to run, how to handle yourself, who to run with, and what to carry is up to you. While running to explore can create a wonderful travel experience, I am not advocating for risky activities.
Stay safe out there, and don’t forget to have fun!