With the pandemic on the loose many gyms are closed across the world, people are working from home and many are hitting the pavement. As runners this presents some new challenges for us. Parks or trails we have previously run are crowded with walkers and families looking for an escape and sidewalks are also busier. While this is an amazing silver lining in this otherwise dark cloud, it brings to light some things we as runners need to consider. Safety, smarts, planning and common courtesy.
SAFETY!!!
It’s IMPERATIVE that we run safely and smartly. A few things I’ve learned over the years and in recent weeks are as follows. Go early. Yea it may sting a little in the beginning to get up early, but you know what it’s totally worth it. With the weather warming up it’s cooler, you don’t have to wear greasy sunscreen, it’s quiet, there are way fewer cars on the road, so no inhaling exhaust fumes, birds chirping, all the good feels. With that said you’ll need to plan a little more. In the winter months you have to learn how to layer properly so you aren’t dying of heat stroke 2 miles in. This year when it was cold I learned it took 1 mile for my body to heat up, and 2 for my hands. Then around mile 4 I’d start to get cold again. This taught me how I needed to run safely on colder mornings. When you go early make sure you have on bright clothes, and not just your cute top, but your outer layers too. Most of my outer layers are black, so that neon yellow shirt doesn’t do me much good when under the black. There are still people out on the roads in the early morning hours, and odds are good they are not looking for or expecting to see you. It’s also helpful keep your phone flash light on, or grab a little light. You may want this for in between street lights anyway to make sure you can see the ground in front of you. Being able to see is another key thing. If you head out before it’s dark you could wear a head lamp, or get those little lights for your shoes. Wal-mart and I’m sure other places also have this little magnetic strobe light for like five bucks. You clip it on your pants so cars can see you.
If you’re a female I’d also advise on some sort of protection. Many tasers have little flash lights on them, which kills 2 birds with one stone. When I first started running I stuck mace just inside my bra where I felt I could get to it quickly if need be. Do some research and figure out what works best for you. Guys, be sure you know how to protect yourselves too.
Please I beg of you, ALWAYS and I cannot stress this enough (as I see it every single time I come across other runners) run with one ear bud out. I get that running is a way to disconnect from the world, fall into your pace, get out some stress and anxiety, but for the love of everything holy do not run with both earbuds in and your music blaring if you’re on or will be crossing a street. I tell my kids all the time whether you’re the person on foot or behind the wheel assume the other person is not paying attention, because odds are good THEY’RE NOT!! Aside from cars potentially hitting you, let’s face it this world is not safe. You make it significantly easier for someone to get the jump on you if you can’t hear them. Just be aware of your surroundings. On the note of crossing streets, yes we have the right of way, few drivers don’t acknowledge that. So when you’re coming up to a street crossing slow your pace and start looking in allllll directions. If you’re by a grocery store, you may as well just stop and walk across. Every time I’ve almost been hit on foot, like really close calls it’s been on a Saturday morning by a grocery store. People turning right rarely look right. Next time you get in the car pay attention and see if you’re on of them. I am, and didn’t realize it until I almost got hit by someone coming out of a shopping center that flew through a red light and yield sign when I was in the crosswalk. That cute little triangular sign is just there for show these days. Yea, I had the right of way but it wouldn’t have mattered much when I was lying under his car. So as much as it may pain you to add a few seconds to your overall run time, take them. If you can pick a route that has less street crossings, and stays away from busier places, it may be a better fit if you don’t like having to stop for others.
PLANNING
Some days it’s nice just to go wherever the wind takes you, embrace it do it, see what happens, just know yourself. Know when to push for more and when to listen to your body. I found early on that I do better when I back myself into a corner. So a down and back route as opposed to a loop route or a way I could sell myself short and cut out early helps me keep my distance. I’m not as bad about this as I used to be because I set myself up for running success now. I’ve learned what it takes for me to love my runs, and what I need to avoid. Know these things about yourself. Pay attention to when you come back in the door feeing invigorated or when you hate life. Could be the time of day, what you were wearing, what/when you ate last. These are important things to know about you when you set out. Set yourself up for success. Wardrobe is big, staying cool when it’s hot, warm when it’s cold. Know the clothes that make you feel great and allow you to move. Stay hydrated. Are you goig to listen to something? Music, podcasts, church services? Whatever the case may be have it loaded and ready to go on your phone, so you can listen and be focused on your surroundings as opposed to messing with your phone while out pounding the pavement. If you have to run in the street make sure you are extra aware. If a car is coming and you can move off into the grass safely do so (just don’t roll and ankle), or on the other side of the white line. If you’re the car, don’t be a jerk because you think a runner shouldn’t be in the street (and no I’m not talking middle of the road), go wide if you can, and if you can’t slow down. If we work together everyone can be out and about doing their thing safely. It dawned on me one day after years of running, outside of that shopping center when I came within inches of being hit by a guy running a red light just how drastic things would change if he’d hit me. Not only for me but for him as well. I wouldn’t be able to take my kids to school because I’d be likely recovering for who knows how long, cook dinner, walk, run? Who knows what the outcome would have been other than not good. He’d be faced with charges of driving recklessly, possibly vehicular homicide if he’d killed me. My kids would be motherless, he could end up in jail, affecting his family, all because he needed groceries and I need exercise. It’s crazy! So let’s all pay a better attention and be aware and courteous of those around us whether we are on foot or behind the wheel. So plan your wardrobe, your route, and your platlists! Plan to succeed! Plan to be safe! Or at least consider them maybe, and be free to go wherever the wind takes you!
New to outside running?
A couple things if you’re taking to pavement for the first time because the gyms are closed. Watch your footing. So much pavement is broken and cracked. You don’t want to roll and ankle unnecessarily. There will be hills, lots and lots of them as your miles increase. My biggest tip for running hills is don’t look at the hill. Crazy right? For me I find it’s better to be looking ahead slightly, for instance 2-3 sidewalk blocks ahead so I can see where my feet will be falling (and not the top of the mountain). Making sure pavement is even and debris will roll my ankle. I’m not saying don’t look up and pay attention to your surroundings, just don’t look at the top of the hill…unless that’s good for you. Maybe it’s better for you to see the top getting closer; again this comes to learning and knowing yourself. If it looks like a looming mountain try a few feet ahead and see if that helps. When you get to the top and you think you’re going to die, try to hang on for another 30 seconds or so before your stop running. You may just find you don’t have to stop, and you get a little bit stronger. If you’re running on trails roots will be the biggest obstacle. They hide under gravel and pine straw, which can also be slippery. Downhill’s can be rutted from water runoff, so keep an eye out to keep your ankles safe! Also if running in nature, know what animals you may encounter. Mama deer may seem sweet, but I’ve been told they’ll charge if feeling threatened. Are there coyotees in your area? Do they mess with humans?
Sidewalks tend to be more sloped that streets, so if you find a hip or knee is bothering you, it could be from running at a wonky angle you may not have noticed. When increasing your mileage do it slowly. A million years ago before I knew about the slow 10-20% increase I’d just add a cul-de-sac here or there to my route. Hit a street an extra time to build up, going a little bit further. The important thing is again to know your body.
BE COURTEOUS!
Outside of not jumping in front of cars, or running over runners a few other thoughts on common courtesy. If you’re a gum chewer, don’t toss it where someone can step into it. I saw this all over a park near my house. I don’t want your gum on my shoes just like you don’t want mine on yours. If you’re a spitter, shoot for the grass. No one really wants to run through yours spit either, kinda nasty. If your furry friend is accompanying you, pick up after him/her. NO ONE wants that on their shoes, it’s just nasty.
MORAL OF THE STORY
So the moral of the story here is, know yourself, be safe, do some pre planning and pay attention to one another. 🙂 Most of all HAVE FUN!!! Stay safe people and log those miles!!