Run Series: Runner Safety

It’s a scary world out there! And it seems that there’s always some story of a runner gone missing. Or other stories about female runners being pursued, abducted, or have evaded abduction. Then there are the stories about runners who have been hit by cars. I’ve personally treated a few runners who have been hit by cars and it’s never pretty. And yet… runners persevere and continue to run despite the potential dangers. I will continue to run for my own health and happiness despite these dangers, but I certainly don’t run without some precautions and safety measures, because you never know. Am I right?

Basic precautions are always good to keep yourself as safe as possible, especially if you are like me and prefer a solo run versus a group run. I’ve compiled a list of basic precautions, which is by no means all inclusive. It will be important to use your own judgement as to whether these precautions are sufficient or perhaps not enough or even overly cautious! You, as an individual, need to use your judgement based on your location, local laws, and expertise in personal safety. 

Run during the day.

Did you know that runners are at highest risk of being hit by a car during hours of low visibility, including sunrise, sunset, and night? Sun glare from the rising sun (running on eastbound roads) or setting sun (running on westbound roads) and increased traffic during these hours contribute to these runner vs car accidents. Most fatalities will occur at nighttime, between 6-9pm, in the fall and winter months. And yet more ‘injuries’ will occur during the afternoon hours of 3-6 pm due to the increased number of cars and people on the roads.

Weather

You know you’ve met a true runner whether that person can give you the next 7 day forecast, including humidity levels, chance of rain, dew point, etc. There's a good reason for this. Running injuries related to weather typically happen during extreme weather, such as high humidity or extreme heat or cold. High humidity impairs the body’s ability to cool itself. You may sweat profusely but the sweat will not evaporate as well which means the body isn’t able to cool down as well. The temperature extremes can affect flexibility, blood flow, and coordination, which can result in being more prone to injuries like strains and overuse injuries. But heat and cold exposure can also result in more significant injuries such as heat stroke and hypothermia. Learn to dress appropriately for your local weather. Statistically speaking, the ideal temperature range for running is between 40-60 degrees Fahrenheit, or 4-15 Celsius. Running below or above that range comes with increased risk.

Pollution

Air quality is something to be aware of as a runner, especially if you live in areas affected by city pollutants or wildfires, etc. Running when outdoor air pollution levels are high can cause airway irritation, increased heart rate and blood pressure, and cause inflammation of lung tissue making it harder to breathe, and has even been associated with negative long term health impacts instead of positive. With 4 out of 10 Americans living in areas of high particle pollutants, it is important to check the air quality in your area before heading out for a run. 

Be street smart

It’s always safest to run on sidewalks, but if sidewalks aren’t available (like where I live), then it’s important to run on the shoulder of the road when available and facing oncoming traffic. That way, you can see the car coming and the driver can see you coming. With so many distracted drivers out there it is crucial you can see the oncoming cars so you have time to move out of the way if necessary. Never trust drivers. Do not assume a driver sees you. Stop at intersections and look both directions before crossing. Obey all traffic signals. Use crosswalks and always be aware of your surroundings. 

Ignore catcalling or verbal harassment. Take a video of the person to discourage them from continuing. Call the local police if it continues. A video is perfect if someone is making threats or verbally harassing you.

Plan ahead

Plan your routes ahead of time. Make sure you tell someone your route and how long you anticipate being out for. Plan your route in familiar areas so that you can alter it if need be. Considering alternating or changing up your routes to create an unpredictable pattern. Consider running with friends or as part of a group. There’s strength and safety in numbers.

Running gear

Cell phones: Running with a cell phone is cumbersome but important. If your phone has the capability, send your location to someone you know so they can track your location. You will be able to call for help if you get hurt or lost. A lot of phones have the capability of putting emergency medical information and emergency contact information on the main screen. No unlocking of the phone necessary.

Clothing: Think VISIBILITY. Wear bright colors and reflective clothing. There’s a reason running shoes come in bright and neon colors! You want to be SEEN! Consider wearing reflective arm bands, vests, or clip-on reflectors.

I like to tell people I am lit up like a Christmas tree at night and I blind people with my brightness during the day. For night running, consider wearing a head or chest lamp and/or a flashing lit up LED vest. If your chosen light has a flashing capability all the better. And seriously….stop wearing black at night or white if you run during the winter with a lot of snow without additional reflectors, lights, or colors. 

Sunglasses and hats/visors are great protection for your face and eyes, especially during the summer/warmer months. Protect your skin and eyes from harmful UV rays in addition to sunscreen. Hats and visors are great for keeping the sun off your face, helping you to stay cooler. Polarized sunglasses can reduce glare, protect from UV rays, and enhance visual clarity and contrast, which help you see better and keep you safer.

A running watch isn’t necessary to go out for a run, but many runners have one to track their runs, plan their course, listen to music, and monitor overall health. The cool thing about many running watches is that they can also send your location to a family member or friend and have an emergency function to send for help if you are in an accident, fall, or are being harassed/attacked. It could be worth investing in a watch with GPS and an emergency function.

Identification: Carry some form of ID on you. Slip it into a pocket. Wear a Road ID that has pertinent medical information. Put emergency contacts and emergency medical information on your phone. But make sure you carry something to identify you in case you are in an accident or are unconscious. 

Personal protection: Please check your local laws on the legality of these devices in your area. Some people (more women than men I know) will carry some form of personal protection. This may come in the form of pepper gel, alarm, hidden self defense item, or even just running with a canine companion. It’s important to note that while personal protection has shown to be helpful, this is largely dependent on training, safe and proper usage, and the specific circumstances of the attack. Please be mindful that certain factors, such as wind direction and target accuracy, can impact the effectiveness of some personal protection devices. Please note these devices are never a guaranteed solution.

Hydration and fuel: This one is important for your own personal safety, even if you aren’t running far. Dehydration and low blood sugar can cause serious havoc on the body. If you start your run in a dehydrated state (as many people who run first thing in the morning do) you can easily become too dehydrated, resulting in weakness, fatigue, blood pressure changes, rapid heart rate, confusion, and in severe cases loss of consciousness or seizures. Low blood sugar can cause other issues including feelings of shakiness, heart palpitations, difficulty concentrating, dizziness, fatigue, etc. Both states can easily occur in a runner if they don’t plan accordingly and it’s best to not be caught in the middle of a ten mile run with dehydration on a sunny, hot day and no public place in sight to get help.

Headphones: Technically, running without headphones is a lot safer. Runners are more aware of their surroundings and will be able to hear approaching vehicles, a dog barking, or bicyclists/runners that come up from behind. However, if you must run with headphones then consider wearing only one earbud in or use bone conducting headphones on low volume so that you can better hear ambient noise around you. Being aware of your surroundings is crucial to your own personal safety.

As stated previously, this is not an all inclusive list. Needs will vary greatly based on a multitude of factors. Someone running a 5k will have vastly different needs for personal safety compared to a person planning to run a 50k or even 100k, and their needs will be different than someone running a marathon. Regardless of distance, it’s incredibly important to take certain safety precautions.

Happy running!