Looking Out for Number 1, Part 1

Going out for a run is relatively uncomplicated. That's why so many of us mediocre athletes love it so. A good pair of shoes and a bottle of water are essentially all you need. You can run in just about any thing and just about any where, and at nearly any time. But lurking underneath the veil of such convenience is a crucial necessity: safety.

Many sports require pads and other equipment to prevent injuries, especially sports that have contact with other players. Running doesn't usually fall into that category. Unless maybe it's during the Great American Bacon Race. Elbows might get thrown.

Runners must be vigilant about their personal safety for extended periods of time. This is unfortunately more true for female runners. Although it's terribly unfair that our world demands of us ladies to take precautions that men do not, it would be remarkably stupid to overlook them. I've had a number of conversations with male friends over the last few years about how I keep myself safe during a run. They, generally, are shocked. Mildly bewildered. Maybe even sad or agitated that the gals in their lives must think about these "extra precautions". But we do. We've been raised to do so, sometimes with direct instruction and sometimes from inference. Absorbed through some sort of kinship-woman code-osmosis.

The day we don't heed the message is the day we don't come home.

So, we'll save the discussion of the ills of society and the double-standards for another day. Today  I'll note some of the precautions I take to stay safe while out being a middle-of-the-pack runner. Most of these tips apply to all runners, not just women, and some are about preventing running injury. Of note, I'm not in law enforcement and I'm not a ninja (bummer, right?). This is just a collection of strategies I've heard from other people (including a few officers), things I've read about, or methods I've developed myself during my own running.

Stay Connected

One of the best uses for your plethora of personal technology is its ability to keep you safe during a run. I don't know a single adult (personally, anyway) that doesn't own a cell phone. I carry either my iPhone 7, wear my Apple Watch 3, or both. Even if I have to carry it in my hand because I forgot my belt at home, I make sure I have at least one of those on me for every run. Both of these devices have apps with GPS features to help track my whereabouts (Runkeeper, Find My Friends, etc.). My Apple Watch 3 also has a great security feature called SOS. I can hold the button on the side of the watch for 3 seconds, then an alarm will sound. My watch will call both 911 and alert my emergency contacts. There are many other watches/devices that offer valuable tracking functions for running, but making sure you have a way to contact help immediately is important. I never leave home without it.

Get Slippery

Although this tip can certainly be used by the all the running dudes out there, it's mostly for the ladies. Wear slim-fitting clothes. Why? If someone attempts to grab you and/or is able to tackle you, having slim-fitting clothing will prevent that person from getting a good grip. Loose fabrics give a predator a better hold which will provide less opportunity for you to escape if you find yourself in danger. Slick fabrics are also helpful. Most workout and running wear is made with spandex, lycra, and other moisture-wicking fabrics that are often smoother than anything cotton-based. In addition to your clothing, put long hair into a bun or wrap. No ponytails. A ponytail can be a potential handle for an attacker to hold onto. If a situation is dire, every second you can give yourself matters. 

To Run, or Not to Run? That is the Question. For the Weather Man.

I don't mind running in the rain. It's not usually as hot and sometimes dodging or hopping over the puddles can make you feel like you're 5 again. However, there is this pesky little thing called lightning. Although Florida lost its "Lightning Capital of the World" title a few years ago to Lake Maracaibo in Venezuela, the sparky stuff is still a very real threat. It should go without saying, but always check the weather before heading out. Around here, pop-up storms are inevitable. There are times I head out for just a few miles when it appears to be just cloudy. It could even be sunny. Before I know it I'm ducking for cover or sprinting the last quarter mile home to avoid getting a flash tan. Lightning is often a one and done kind of event. Surviving a strike isn't common. In Florida alone, there were 6 lightning fatalities between January 1, 2018 and July 10, 2018 (weather.gov). Check multiple sources for current weather information or forecasts before heading out. 

On the Road Again

Yeah, I know what you're thinking here. Run on the road? Are you crazy? Sort of. The biggest risk you take with running on the road is being struck by a vehicle. That "is" a big risk. However, the small risks are more frequent. Here's the laundry list of why I run on the pavement:

• It's easier on the body. Believe it or not, asphalt isn't as hard as concrete. Completing your runs on the road causes less stress on the body. And less shin splints. Because no one likes shin splints.
• Woodland creatures and spiders. If you're like me and you find yourself completing your runs in the predawn and after sunset hours, the last thing you need is a spider tap-dancing on your left eye or a rattlesnake hitching a ride as an ankle weight. When running on the sidewalk you have less time to react to anything that happens to pop up in your path, especially in the dark. When the light is dim it's harder to see the little sneaks, too. Although in most cases you might just get a quick scare, having an allergic reaction or sustaining a venomous bite could be deadly if you aren't close to home or have access to help.
• Creeps. Along the sidewalks in many places you'll find all manner of gorgeous landscaping. Bushes, wooded areas, retaining walls, trees and beds of flowers... It's all beautiful in the daylight hours. But if you must complete your runs in the dark, running on the road can give you extra distance from darkened areas. That's a few extra seconds of getaway time in the event that someone is hiding in the shadows. 
• Sleepy people. In most cases, you wouldn't be afraid of someone who is sleepy. Until it's 5:30 a.m. and that person backs out of their garage while looking at their cell phone to see when the Tuesday staff meeting is scheduled. Running on the road gives you more time to react to homeowners who aren't paying attention in the wee hours of the morning.

It's important to note that when you do run on the road, you face traffic. Our brethren on bikes may be annoyed on occasion when you're taking up space in their bicycle lane, but I find that's rarely the case. If anything, I hop up on the curb or grass, give a friendly wave, and allow them to continue on their way. If your back is to traffic, you won't see a car swerve or drift. At least if you are facing the traffic you might buy yourself - again - a few seconds to get to safety. I also don't run on roads during prime traffic hours or on roads that have excessive speed limits.

Get Lit

Night Runner 270

Being visible is important to runner safety. When running in darkened hours, be sure to wear lights of some kind: front, rear, or both. There are numerous lighting options out there and your choice will depend on your preferences. You can find lights that clip on your clothes, lights that come in a belt, lights for your hat, headlamps, and lights for your shoes. My absolute favorite are my shoe lights, Night Runner 270. They are obnoxiously bright and clip easily to your shoelaces. They are water-resistant, rechargeable, and have a red taillight as well. I have had dozens and dozens of people over the years stop what they're doing to tell me they love my lights.  People even slow down their cars to yell out the window they like them. For me, they have been more effective than any other light I've tried. Drivers allow me plenty of room when I run on the road and the lights help to illuminate the ground in front of me so I can avoid hazards. There's a new version coming out soon, but I have had my original pair for over 3 years.

Reflective strips or patterns on clothing is another way to improve visibility. One of my Flipbelts has a reflective pattern on both sides.

In addition to putting on the sparkle, wearing light and bright colored clothing is helpful. Even during the daylight, muted colors that blend in with your environment make it hard for drivers and even cyclists to see you. In the event you have dangerous company, bright colors will help you stay noticed and might draw the attention of others who can help.

Use the Buddy System

I have to admit, this is the hardest one for me. My runs are often squeezed in between all the other chaos in my life. It's difficult to plan ahead to run with a friend or even with a running group. But, as the saying goes, there's safety in numbers. Whether you run with a group, a friend or three, your dog, or even your kids, running with someone is always safer than running alone.

For the Love of SPF

Just wear the sunscreen. Seriously. Pick a number. Pick a brand. Some is always better than none.

If nothing else, know that sunburns divert the precious energy you need to run those super fast splits over to healing itself. If your runs are 30 minutes or less, don't worry too much. Your bones will thank you for the Vitamin D your body will produce after some sun exposure. But if your runs exceed that half hour threshold and will be more than 50% of the distance out in the sun, spray it on.

Switch It Up

Runners are creatures of habit. We like predictability and routine. We have routes saved in our phones of all our favorite training runs. We know the elevation, the distances, we run them all the time. They come with a cute map and squiggly little lines to show our paths. But the boogeyman likes predictability too. He likes to know that every Thursday evening you run down this block, past that pond and down that road at exactly 7:30 p.m. And, joking aside, he's counting on you to show up on time. Change your regular routines often, whether that be route, time, day, outfit, or direction. If it's changeable, change it. You want to prevent someone from studying and remembering where you are on a regular basis. Take each running routine and change a variable to prevent a pattern of behavior. For example, run the same route, but not the same day every week. Or, alternate weeks for that particular route.

Mr. Thirsty

For a native born Floridian, staying hydrated seems like it should be an obvious decision. Nevertheless, there are visitors and natives alike that underestimate the dangerous combination of high temperature, high humidity and intense sunlight. Good hydration takes place long before your run. Slamming 20 ounces of Gatorade 5 minutes before you head out for a 10-miler isn't going to do you much good. Your body doesn't have time to process those fluids and get them to where they need to be. Hydrate early and often. As in, the day before. When possible, take water or some electrolyte drink with you for runs over 3 miles, especially when temperatures exceed 75 degrees. Or, set your route so that you pass by a park or other public water fountain. Or, carry a few bucks and set the route to pass by a convenience store during longer runs. Don't wait until you're thirsty to have a drink. Heat stroke can come on quickly and suddenly during even mildly warm temps. Some folks try to be heroes and "run without anything". And sometimes that IS possible. But I've also seen the ambulances, time after time, rushing to the aid of a runner in distress during or after a race. If you become severely dehydrated and pass out, 4 miles out from home, alone, you might not make it back.

Be a BFF

Okay, so maybe you won't give out bear hugs or buy matching half-heart necklaces for every runner you encounter, but being friendly and making contact with other runners is a way to stay safe. Make contact with everyone you pass by: runners, walkers, cyclists, dog walkers, people on scooters, the landscape guy, the cable guy, the newspaper lady driving way too fast at 5 a.m. and slinging papers past your head. Make contact with ALL of them. You can wave, say hello, nod, smile, whatever. By acknowledging the strangers around you, you accomplish two goals. One, you send the message that you will recognize them later should they do you any harm. You won't forget them in a line up. This discourages individuals who might already be considering foul play. Two, you now have witnesses to your whereabouts if something did ever happen to you, even if that something is just an injury. When possible, make eye contact. I see you, you see me. Carry on.

Update, But Not Your Status 

Just like a pilot with a flight plan or a boat captain with a float plan, be sure to tell someone where and when you're heading out for a run. And no, not with social media sites such as Facebook, Snapchat, or Twitter. Let someone know personally that you're out for a run, where you intend to go, and about how long you intend to be gone. If you have the ability to share a location with that person, such as through an app on your phone, that's a great idea too. Do not share your status online where it's available to strangers and acquaintances during the time you're actually out. Although we'd like to think that our privacy settings are set the way we want, sometimes things accidentally change. You might forget to switch back from public posting to private. Friends share with friends who share with friends. Unintentionally, your status could be shared with someone who wishes to do harm and now knows exactly where you are. 

Where's Waldo?

Although paved nature trails may give us a sense of security because they are paved and maintained, stay alert when in areas with foliage and limited sight lines.

Waldo is running where he can be safe. Be like Waldo. Run where the streets or sidewalks are well lit. If the street lamps are above the tree line versus below, then you have less light and visibility. Run where there are people, houses, or businesses. As much as I am fostering a love for trail running, being in the vicinity of others can provide some safety. Homes or stores can provide places to seek help or assistance, and that's a great thing when you're running solo. Run in places that have multiple points of entry and exit (that's code for "escape route").

Spiderman, Spiderman

Use your Spidey-Sense. The most important thing you can do as a runner, whether you're out on your own or out with a group, is to stay aware of your surroundings. Pay attention to what you see and who's around you. Leave your headphones off one ear so you can hear anything unusual (or the ice cream truck, either way).  If you don't like the way a route begins to look or feel, then let it go. Adjust, retreat, reconfigure. Trust your gut. Trust your instincts. Ignoring them and finishing that 12-miler in training isn't worth the cost of your life.

It's hard to think about scary things. I know. Running is supposed to be freeing, liberating, enjoyable. I shouldn't have to think about all the what-ifs. Ben Franklin said, "An ounce of prevention is worth a pound of cure". Taking the extra few minutes and extra few steps to have a safe run are worth every penny.

You are Number 1 on someone's list of favorite people. Stay safe and keep it that way.

Check back later for the post "Looking Out for Number 1, Part 2" where I share two unnerving experiences during my runs, how I handled them, and what I should have done instead.