This is a repost from Nathan Pennington at RunDreamAchieve.com. Check out his website for some excellent articles and coaching services!
In the last issue we talked about training for your very first marathon. In this issue we are going to talk about important safety tips for training at night.
If you are the kind of runner who is more comfortable running and training during the early evening rather than in the early morning or afternoon, then it is important that you employ certain safety techniques.
- Wear very reflective gear.
Rule number one, when training at night make sure to always wear reflective clothes or gear. You should always go against the traffic flow so instead of the cars being behind you, you will be facing them so that you will see all vehicles coming towards you. This simple precaution will help you to avoid mishaps and getting ran over.
Note. Check out the Phase-X from the above photo for a highly reflective piece of gear.-SKORA
As we have discussed before it is very important that you wear the proper running shoes.
If you are just starting out with your nighttime training and you have low arches and run with inward foot movement, then it might be best if you buy a straight thread-lasted type of shoes. For the runner who has high arches and the tendency run with an outward foot motion, will find that curved lasted shoes are better.
- It is important to have the best gear to help insure optimum night visibility.
When training at night, always make sure to wear a safety light on your waist or arms. These are available in colors like red or clear and some even feature a flashing signal option which will really make you visible to all motorists and help you to avoid accidents or injuries.
- Be aware of exactly where you are going.
While running in the evening, the best way to avoid accidents is caution. If you should you get injured while running at night, the very first thing you must do is find a safe place to rest to prevent additional injury from occurring. Apply ice as soon as possible, and elevate injured body part to reduce swelling and prevent build-up of fluids in the tissues.
- Vary your routes and the times that you run.
Potential attackers often study runners and loom in a particularly dark or isolated area. Always follow your instincts. If you feel that you're entering into a dangerous situation, trust yourself and run to a safe location. Don't make yourself an easy target. When possible run with a buddy.
There's strength and safety in numbers. If possible, try to never run alone. If you're running alone, let someone know the route you're running and approximately how long you will be out.
Always carry your identification on you. Put your driver's license in your pocket or wear an ID tag on your shoe. Carry a cell phone so that you'll be able to get in touch with police immediately if something happens to you or you notice anything out of the ordinary.
Nighttime running can also be a source of stress or fatigue for the runner. And this fatigue may be attributed to the fact that there is extra concern on the part of the runner to look out for hazards that are less visible in the dark and being temporarily blinded the lights of oncoming vehicles. This all adds extra anxiety that may not be as prominent while running in the daylight.
Never disregard the signals your body is sending you when fatigue sets in. However, there are ways of avoiding fatigue and soreness and the main one is don't overstress yourself. Running at night on a busy street with a lot of drivers, may actually increase the severity of sore muscles and painful joints. If you experience any or prolonged pain, it would be wise to rest and immediately see a physician before getting back to your training program.
Make sure you look for your next issue soon. We will be talking about choosing the basic running gear that is right for you.
If you have an idea for a guest post, let us know!
For the ultimate in reflectivity, pair the Phase-X with the Brite Buds from Far End Gear!