7 Tips for National Running Safety Month

With November as National Running Safety Month and the sun setting much earlier now, it's easy to equate safety with darkness. However, and unfortunately, it's much more than that.

You may recall back in August hearing the deeply sad news of three women who were killed while running. I know of at least one other incident around the same time period of a woman who was seriously injured when hit by a car while running. Not to mention the harassment and physical assaults women have regularly reported over the years. It's not just women either, men also are at risk out on the roads.

And let's not forget, dangerous situations aren't always caused by someone else. We are running, and with that can - unfortunately at times - come injuries or other situations that require us to seek help.

We run to find peace; to clear our heads; to connect with friends; to go after tough goals. I'm going to take a wild guess that based on the millions of people who go out for a run every day, the vast majority end without any incident. But, that doesn't mean we should take precautions to be safe.

Here are my top running safety tips that I hope all of you will adhere to.

Tell someone where you're going and how long you think you'll be gone. Then let them know you've finished. Matt and I don't always run together, but we always tell each other where we're going. Whether it's someone you live with or a friend several states away, it's good practice to have someone you trust keeping track of where you are.

Mix things up. By running the same route day-in and day-out, not only will you get crazy bored and probably start to loathe running, but you'll make it easy for others to know when and where you'll be. Mixing it up is good for your safety, your mind, and your body.

Run with someone. Power (and safety) in numbers. It's as simple as that. Bonus: it's a great way to catch up with friends and plot out your next running adventure!

Be aware. This can be hard to do listening to music or deep in thought, but it's important for us to be aware of our surroundings. We have a better chance of protecting ourselves if we are alert and not caught off guard.

Take your phone & list someone as ICE in your contacts. I know, a lot of people don't like running with their phones, but especially if you're running somewhere new, far from home, or will be out for hours, it's good protection in case you get in any trouble. Did you know ICE stands for "In Case of Emergency"? Having an ICE contact in your phone is helpful for first responders. Let's hope you never need it, but good just in case.

Wear a Road ID. This is even more important if you refuse to run with your phone. Road IDs are inexpensive and can save your life. There are several styles to choose from and mine is so lightweight I usually forget I'm wearing it. Go here to get one.

If you're running at dawn, dusk, or in the dark, wear lights & reflective gear! I would be rich if I got a dime each time we saw runners at dusk that were hardly visible. If you're at all questioning if you need reflective gear or a light(s), do yourself a big favor and wear them. It's incredibly difficult for drivers to see us during these times of day, and they're not often looking for us, so just don't risk it. A hand lamp not only makes you visible, but also helps you see the way and avoid cracks and holes that could derail your training.

You can find many more great tips here. Please, use your common sense and enjoy your run!

How else do you stay safe on the run?

10 Tips To Stay Safe On The Run

Runners like to focus on the fun and the challenge that come with logging miles. Which makes sense as those are two reasons why we start running. Unfortunately sometimes we have to get real and talk about things that aren't so fun but could make a huge difference, not only in our run, but in our lives. Safety.

Over the past week or so in Denver, a guy has assaulted at least eight women running in the City Park neighborhood - a pretty popular, busy area of the city. The most recent was last Wednesday at 11:30am. In broad daylight.

Not City Park

With this guy still out there, it's a good time to keep in mind some basic things we can do to stay as safe as possible out on the run.

• Run with others: You know, the whole safety in numbers thing - whether you're out with a running buddy or your dog. I run alone often, so I definitely don't follow this piece of advice, so don't do as I do with this one.
• Let someone know when you're going and where you're going: Especially if you are going out on your own, make sure someone else knows what your plans are.
• Leave your headphones at home: Not only can you hear car horns easier, but you can hear footsteps coming up behind you. If you're hooked on a podcast or convinced you can't run without a driving beat in your ears, try a run without it anyway. You'll be much safer without it, and if you're running with a friend you'll want to chat with them anyway! This is one thing I've learned to do and now I can't imagine running with headphones!
• But take your phone: Program in two numbers that are easy to dial quickly - 911 and your "in case of emergency" contact (and label them in your contacts as ICE). If you need to get hold of someone quickly, you can.
• Run in populated areas: Whatever time it is when you run, choose routes where there are other runners or walkers, cars passing by, or houses within earshot. 
• Run against traffic: This is a pet peeve of mine. When running in the road, run against traffic so you can see the cars coming and they can see you. It's always best to be able to see what's coming towards you.
• Avoid solo night running: Sometimes we have to get miles in but our work and life schedules keep us from doing them during the day, but aim to get your miles in when it's light out. 
• When running in the dark, make sure drivers can see you: It amazes me how often I see runners wearing all black early in the morning or late at night. It's practically impossible for drivers to see us running down a sidewalk at night if we don't make ourselves seen. Don't risk it. Wear reflective clothing, a headlamp and other lights. There are lots of great options available now. Also, seek out routes with lots of street lights and where home owners tend to keep their front porch lights on.
• Carry mace, pepper spray or a whistle: There are products created specifically for runners so they're easy to carry. Any of these can help fend off attackers. (Mace and pepper spray aren't legal in all areas, so check out your local regulations)
• Stay Alert: Running is often our time to "check out" but it's also really important to stay alert. Pay attention to who is around you - people and dogs - and what the situation is. The more you can capture in your memory about the people and things around you, the better.

Cheesman Park, Denver

Most of these tips are common sense, so just be smart and don't compromise on your safety. Have fun, challenge yourself, and get home safe!

What did I miss?