11 ways to stay safe while running outside this winter
- Nov 22, 2016
- 3 min read
Want to keep your outdoor running routine going strong this winter, despite the chill and the dark? Here are 11 safety tips to keep in mind before you lace up.
Know what you're getting yourself into - ahead of time.
Pay attention to the weather to know just how freezing your workout is going to be. Choose layers that will keep you comfortably warm in about 15 degrees above the temperature outside, because your body heat will make up that difference once you're working. Also be sure to cover your head, ears, hands and feet with insulating, moisture-wicking fabrics to prevent body heat from escaping.
Tell someone where you're going. Be sure to tell your roommate, significant other or even your mom where you plan on running and how long you expect the workout to last. Or, use an app like MapMyRun that allows you to share your running routes ahead of time with other users. It's easy for everyone to view and keeps you accounted for at every twist and turn.
Lose the headphones...
As much as music can motivate us to push our bodies harder and faster, it's particularly important to remain aware of your surroundings on cold, dark runs alone. Tuning into your favorite songs will help your mile splits, but it sure won't alert you to oncoming traffic.
...but don't unplug entirely.
Don't ditch that armband just yet! Your cell phone can be one of the best safety measures during these workouts, providing an instant way to call for help (whether to your friend or 911) if you injure yourself or suddenly find yourself in a more dangerous situation.
Apps are your new best friends.
While we're on the phone note, be sure to take advantage of free safety apps that give you an added measure of security on your runs. Both RoadID and Kitestringcan inform your listed emergency contacts of any inactivity that lasts longer than 60 seconds without you having to grab for the phone and send alert messages yourself. bSafe and ReactMobile, which are helpful for safety situations beyond outdoor workouts as well, allow you to connect with emergency responders and share your GPS location with just one press of a button.
Bring your wallet essentials. While you're stocking those pockets, be sure to include a form of identification like your driver's license and enough money for a cab or public transportation should you need assistance getting home.
Run against the flow of traffic.
Always run the opposite direction of traffic so you can see cars approaching, and be prepared to make a defensive maneuver as necessary.
Bring on the bright colors. It's not enough for you to just see oncoming cars, buses and bicycles -- they need to see you, too.
Wear the right shoes.
When it comes to running in the dark along frozen roads and sidewalks, it's best to treat the typical terrain more like a rugged trail with your footwear selection. On snow and ice, trail-running sneakers can provide better traction, preventing injury-causing slips and trips. But if you'd rather keep running in your go-to pair of sneaks, try strapping a set of lightweight YakTrax over them to help you better connect with the frozen surface beneath your feet.
Stick to the tried-and-true. While most runners like variety in their routes, it's important to remember that wintry mornings and evenings are not the optimal times to test out a new running trail. It may feel a little boring half-way through the season, but stick to the paths you know best -- especially the ones with open space and extra lighting.
Know when to take it indoors.
No matter how much you prefer to keep your workout among the elements, sometimes it's worth cutting your losses and just moving inside.
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