Health & Safety tips for Running
Running is a fun and rewarding way to stay fit but, like all sports, has some safety issues. This page gives some tips to help you run safe.
Be Safe, Be Seen
The obvious hazard with road running is cars and other traffic. Your best defense is to make yourself as visible as possible.
Whether it is day or night we recommend you always wear a high visibilty (a.k.a. Hi-Viz) vest, t-shirt or jacket. To count as hi-viz it must be made of a bright neon fabric and reflective strips (a small bit of reflective piping is not enough).
It is a requirement of the club that you wear a hi-viz top to all training sessions. If you do not have one you will not be allowed to run with the club as you will be effectively un-insured.
Northamptonshire County Council has started turning off street lights on pedestrain pathways in an attempt to save money. This makes it even harder to run after the sun has set and we recommend the use of head torches to help you see the path in front of you, as well as increasing your visibility to others.
General Tips (Common sense)
- Consult your G.P. before taking part in any new sport
- Keep hydrated. Drink water before and after running. Take a bottle of water or sports drink with you if you are running for more than 60 minutes
- Plan your route before you run
- Take a mobile phone with you in case of emergencies
- Don't run alone, or at least let someone know where you are going and how long you will roughly be
- Tie your shoes with a double-knot
- Run against the traffic
- Don't expect cars to give way to you, err on the side of caution
- Slow down at blind corners/hills or cross the road for a better viewpoint
- Carry some ID with you, as well as any emergency medical details
- Use your ears! Don't block one of your most valuble senses with loud music or noise-cancelling headphones
- Check the weather report before going out
- Don't wear jewellery
- Listen to your body. If you are feeling unwell don't push yourself any further
- Bring extra water to keep hydrated
- Run early in the morning or late in the evening to avoid the mid-day sun
- Appy sunscreen before the run and let it absorb before you start to sweat
- Keep your head covered with a light cap or scarf
- Sunglasses can make a run in the sun more comfortable
- Use thin breathable layers of clothing to retain heat. Remove them one at a time if you feel you are getting too hot
- Gloves are essential for frosty weather
- Hats will prevent you from loosing heat too quickly
- Trade your trainer socks for thicker running socks
- Running in wet clothes can lead to hypothermia. Bring waterproofs or change of clothes if it's raining
- Just because it's cold it doesn't mean you wont need to keep hydrated.
- Give yourself longer to warm up. Don't go too fast too soon