FitSugar

Safety Steps: Running in the Dark

FitSugar — Wed, 04 Nov 2009 04:30:53 -0800

The end of daylight saving time means that many of us will be running in the dark. For safety reasons, try going on a morning run instead. Wake up at the same time you did during DST and use that "extra" hour for an outdoor run.

If running at night is unavoidable, make sure to follow these tips to protect yourself in the dark:

Make sure others can see you. Make yourself visible to drivers, cyclists, pedestrians, and other runners by wearing bright colors and reflective gear. For extra caution, wear a headlamp or attach blinking bike lights to your clothing.
Run in familiar, well-lit areas. Running a familiar route may protect you from unseen bumps or potholes. To ensure a clear running path, find an area that is lit by streetlamps or hit up an outdoor track.
Be aware. Because running at night cuts down on your line of sight, you want to make sure you can hear clearly - run without an iPod, MP3 player, or Walkman. Make eye contact to alert those around you of your presence. This is especially important to do with drivers when you're crossing the street.

For more safety tips, read more.

Carry a cell phone and ID. Keep a cell phone with you in the event of an emergency, and always carry identification in case you sustain an injury.
Run with a buddy. There's safety in numbers, so always try and run with a buddy. You'll be more visible and can rely on one another if something goes wrong. If you do run alone, make sure to tell someone the route you're running and around what time you'll be back.
Run against traffic. You have a better chance of seeing cars and drivers have a better chance of seeing you.
Change up your routine. Run a few different routes and at different times through the week. Potential attackers may catch on to routines.

Do you have any running tips to share? Join our RunningSugar community and be part of the conversation.

5 Things For Safe Outdoor Workouts

FitSugar — Thu, 29 Oct 2009 07:00:31 -0700

Even though cold temps are moving in, some of you may still love sweating it out in the outdoors. Exercising outside is a great way to lift your spirits, is usually free, and prevents boredom, but you need to be especially aware of your safety. So here are some things you'll need for outdoor workouts.

Road ID ($20): This colorful fabric bracelet ID can be personalized with up to seven lines of text. Wear it on your wrist or attach it to your sneaker or jacket, and in case of an emergency, someone will know your name, where you live, and who to call.
Cell phone case: Whether I'm biking far away from home, or just running in my neighborhood, I always carry my cell phone in case I get hurt and need to call for help.

What else should you have on your outdoor workouts? To find out read more.

Airdrive Earphones ($60): I'm a big fan of listening to music while I work out, but it's not exactly safe to blast Fergie so loud you can't hear anything around you. These headphones sit just outside the opening of your ear, so you can hear your tunes, and also be aware of outside noises.
Reflective gear ($60) or lights ($15): Since the days are shorter, you may be exercising before the sun rises or after it has set, so you need gear that makes you more visible to drivers. They make all sorts of wearable reflective gear now, but when it's really dark, you may also want to sport a headlamp so not only can others see you, but you'll be able to see where you're going too.
Pepper spray ($10.50): If you work out in an unsafe neighborhood, or are in the woods and worried about animals attacking you, then pepper spray could save your life. This one has a handle so you can carry it easily, and it's ready to use instantly.

Safety Tip: Run Against the Traffic

FitSugar — Mon, 12 Jan 2009 04:30:00 -0800

Many of you have made running a 2009 goal. Yay! Running is a great form of exercise, but you need to be safe out there and to do that you must run defensively. Whether you run on the sidewalk or in the road, because asphalt is more forgiving than concrete, run against the flow of traffic. That's the left hand side of the road here in the States. Running against traffic means you can see what is coming toward you, because sometimes motorists do some unpredictable things, like pull into a driveway. You must always assume, no matter how bright your jacket is, that the driver doesn't see you. So play it safe and run toward oncoming traffic.

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When in Doubt, Run Defensively

FitSugar — Mon, 10 Nov 2008 13:00:00 -0800

Forty-one million Americans consider themselves runners. We are by far outnumbered by the 202 million licensed drivers in our country. In light of those numbers you need to play it safe and run defensively. Here are a few ways to run safely as the days become shorter:

No matter how much reflective detailing decorates your sneakers, and no matter how bright your neon windbreaker seems, you should never assume drivers can see you. Pay attention to the traffic around you.
Make yourself as conspicuous as possible. Wear a flashing red bike light on your back.
Make eye contact before you cross the street or in front of a car.
Run against the traffic, whether you run in the street or on the sidewalk. If you run in the street, since asphalt is kinder to knee joints, be aware of cars making right turns, since motorist often don't look around when turning right.
Keep your iPod volume down, and if it is dark skip music entirely so you can use your ears to stay aware of approaching cars.
Most importantly, if you're running in the dark, run with a buddy. Two people are more visible than one, and you can look out for each other.

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Fit Tip: Be Seen on Dark Morning Runs and Rides

FitSugar — Tue, 07 Oct 2008 03:00:00 -0700

When I asked yesterday if the dark mornings were making it difficult to work out before work, a few of you mentioned safety issues about running in the dark. I agree with this challenge as I try to fit my runs into days with fewer hours of light. If you can't rearrange your schedule to move your workouts to a brighter time of day, you want to make sure you can be seen by cars, bikers, and fellow pedestrians. Wear light-colored clothes, preferably ones that contain reflector strips. If it's really dark out, a blinking LED vest ($35) will allow you to be seen up to a mile away. If that's a little too much for you, attach this Petzl Safety Light ($15) to your jacket or these Cat Eye front and rear lights ($30) to your bike. Once you have your safety gear on, you'll feel good about working out in the dark.

Fit's Tips: For added safety, find a buddy to run or ride with you. But do remember, just because you are wearing lights and reflectors doesn't insure that you can be seen. Take to the streets defensively and always run towards traffic.

Do You Wear a Helmet?

FitSugar — Thu, 04 Sep 2008 04:30:00 -0700

We all know that helmets save lives. In fact, a new report has found that helmet laws have cut the amount of bicycle related deaths in children by 50 percent - yet, I still see folks riding around with their noggins unprotected. This makes me wonder about you guys. Do you wear a helmet when riding your bike?

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Play It Safe on Independence Day

FitSugar — Fri, 04 Jul 2008 03:15:00 -0700

Although there is a serious ban on fireworks in northern California this year due to all the fires, I know folks all over the country will be creating personal, home grown pyrotechnic displays. I would like to remind you to play it safe. The Atlanta Journal-Constitution has cooked up a few tips for you and here are highlights:

Purchase fireworks from a licensed and reputable vendor.
Never give fireworks to children.
Read directions and inspect fireworks for defects.
Keep a bucket of water, garden hose or portable fire extinguisher close by.
Ignite fireworks outdoors, away from buildings or any combustible material.
Never attempt to fix or re-ignite malfunctioning fireworks.
Ignite only one firework at a time.
Make sure no smoldering fires or sparks from falling firework debris remain before going in for the night.

Have fun. Don't forget your ear plugs if you are going to big fireworks display. Happy Fourth of July!

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Don't Get Exhausted

FitSugar — Mon, 19 May 2008 09:00:00 -0700

It's been super hot in my neck of the woods lately, which has led me to take my workouts indoors. Not only do I not want to risk heat stroke, but I'm also concerned about all the exhaust and smoke on the streets.

New research says that even when it has been reduced by clean-air technology, air pollution can damage an outdoor exerciser's health, especially someone who has asthma, bronchitis, emphysema or other cardiopulmonary maladies. You shouldn't let pollution deter you from your exercise goals, but you may want to keep these tips in mind:

Do not run on or near roads where there is heavy truck or bus traffic.
Work out in the early morning or later in the evening when the ozone levels are at their lowest.
Exercise indoors if possible.
If you experience any difficulty breathing, stop your exercise immediately and see your doctor.

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Spring Running Tip: Safety First

FitSugar — Fri, 09 May 2008 14:30:00 -0700

Now that the days are warmer and longer, it's a great time to take your runs outdoors. Be sure to always keep your safety in mind when running this Spring, especially when you're running alongside vehicles. Check out a few tips for running on the street or sidewalk:

Run with a buddy.
If you'll be running alone, make sure someone else knows that you're running along with your route and estimated duration.
If possible, try to run in familiar areas without a lot of vehicle traffic.
Wear sunscreen.
Before crossing streets in front of cars, make sure it's fully stopped and make eye contact with the driver to ensure they see you.

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Speak Up: How Do You Feel About Wearing a Helmet While Bike Riding?

FitSugar — Thu, 01 May 2008 13:00:00 -0700

When I was a kid, there were no bike helmets – just wind in my hair. Unfortunately bike accidents can mean head injuries, and that's why helmets are encouraged today. Now that I'm a mom, I wouldn't think of letting my girls ride their bikes or trikes without a helmet. I must admit, I really use to despise wearing one myself. They're not very attractive and I felt like a helmet interfered with my sense of awareness. Now, I am totally used to the sensation of the helmet and really appreciate the little visor on the front of mine. How do you feel about wearing a helmet while bike riding? Are there any laws in your town about bike helmets? Do you think everyone should wear one all the time, or maybe only on certain roads? Should helmets only be for children? Share your thoughts in the comment section below.

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