By Sgt. Dan McDonald, Collier County Sheriff’s Office

Please consider the following:

• Plan a Progressive Running Program to Prevent Injuries

A five-minute warm-up (which should raise your temperature by one degree) followed by stretching exercises, is essential before starting a run. Following the run, stretching again is important. Focusing on good form and keeping your eyes on the horizon can reduce your likelihood of injury and allows you to see what’s ahead to avoid problems.

• Don't Wear Headsets

This is the No. 1 rule for safe running. Why? Because when you listen to music or the radio while running outside, you can't hear car horns, cyclists, or, heaven forbid, the footsteps of someone coming up behind you. If you are determined to use your IPod regardless of the risk, please consider only using only one earplug, thereby at least you are provided some ability to hear what is going on around you. If two earplugs is the only way you’ll run, then consider wearing them on treadmill workouts and reserve not wearing them to outside running to better simulate race conditions.

• Run in the Early Morning or Evening Hours

During hot weather months to avoid heat exhaustion consider running before 10:00am or after 5:00pm. You should not run when pollution levels are high. Consider cross-training or treadmill work.

• Run Against Traffic

A bicycle is considered a vehicle, so it is subject to the same laws as cars and trucks. Cyclists ride with traffic. You are not a vehicle. You are a runner. You are also in a highly vulnerable position if you're running near cars, trucks, and bicycles. That means running on the side of the road or on the sidewalk and running while facing traffic is your best safety measure when dealing with traffic.

• If You Run at Night, Make Yourself Visible

Wear light-colored clothing and invest a few dollars in a reflective vest, which you can purchase at a local running store or through a mail-order running catalog.

• Don't Challenge Vehicles

If you and a car are both approaching an intersection, stop and let the car go first. Also, when running in the dark, avoid passing close to parked vehicles, vans or commercial sized vehicles. We have to pass by them when we’re running, but avoid passing within arms reach. Pass with some space between yourself and that vehicle to afford you time to react if a person or animal is concealed around that corner.

• Ignore verbal harassment

Use discretion in acknowledging strangers. Look directly at others and be observant, but keep your distance and keep moving.

• Alter or vary your running route pattern

Run in familiar areas if possible. In unfamiliar areas, such as while traveling, contact a local RRCA club or running store. Know where open businesses or stores are located.

• Run With Others

This may be the easiest way to avoid problems altogether. Sharing the road with other runners is also a great way to stay motivated and to enjoy the sport. You can find potential partners through your running club, your running apparel store, or community bulletin boards at your library. If you must run alone, a treadmill at home or at a health club is a much safer option. A local track also offers some protection, but not if you're running alone and after dark.

• Avoid Running Alone

In unpopulated, unfamiliar areas and stay away from trails surrounded by heavy brush and little or no lighting. If you have to run alone, let somebody know where you are going and how long you’ll be gone.

• Do Not Wear Jewelry

Don’t advertise the opportunities to become a victim. But do carry identification or write your name, phone number, and blood type on the inside sole of your running shoe. Also commercial items like lightweight, Velcro attached ID tags for your shoes, wrist and ankle can be found at www.RoadID.com.

• Always Trust Your Intuition

Your instincts are your best defense against trouble. If running in a certain area doesn’t feel right, avoid it. If going down an alley is the quickest route to take, continue around the block on well-lit roads and in areas where people can see you.

• Carry a Cellular Phone

Carrying a small cellular phone in a pocket or fanny pack can offer little discomfort or distraction, but can pay large dividends of help is what you need and time is of the essence. You should always call police if something happens to you or someone else or if you see something or someone suspicious.

• Don't Stop to Give Directions to Strangers

Be aware of your surroundings and if someone asks you for directions, point them in the direction of the nearest gas station, firehouse or Sheriff’s substation.

• Replace Fluids

You can lose between six and 12 ounces of fluid for every 20 minutes of running. Drink 10-15 ounces of fluid 10 to 15 minutes prior to running and every 20 to 30 minutes along your route. Weigh yourself before and after a run. For every pound lost, drink one pint of fluid.

• Shade is Your Friend

Run in the shade if possible to avoid direct sun. If exposed to the sun, apply at least SPF#15 sunscreen. Wear sunglasses to filter out UVA and UVB rays, and consider wearing a hat or visor to shade your eyes and face from the sunlight.

Sources:

Running For Dummies, Wiley Publishing Inc., 2007.

U.S.A. Track and Field Association, Road Runners Club of America

American Orthopedic Society for Sports Medicine

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