Running is a reasonable safe sport. However even though running is relatively risk free you should keep your wits about you and be aware of potential danger to ensure your running remains as safe as possible.

Carry ID

A no brainer really and especially important if you are out running on your own. Of course you should let your nearest and dearest know that you are going out, where you are going to and for roughly how long; but still take some form of identification with you just in case. If you have special medical information then be sure to have this also. Most quality running clothes have handy zipped pockets that will hold at least a key, a £5 note and some ID/vital information. You just never know when you will need it!

Carry your Mobile

Phones are so small these days that they can fit into your running jacket pockets very easily without being too much of a pain. Whilst you do not want to be bothered or distracted by your phone they are a valuable emergency tool, if ever the need arises. Switch it to silent mode and take it with you; or make sure at least one person in your running group has one.

Dress Appropriately

These days there are so many different ranges of running clothes and running shoes, covering the different types of running and seasonal changes, means that there is no excuse for dressing the wrong way for the conditions outside. Running gear does not always have to be overly expensive, so make sure that you layer up appropriately and are aware of the state of your footwear. Listen to your body and regularly inspect your running shoes. Talk to other runners or visit a specialist sports or running store for advice; they will be only too pleased to discuss what you do or do not need.

Intelligent Hydration

Make sure you research the rules of hydration and ultimately your own personal hydration needs. Practice taking on fluids on board when you run. Needs can alter as your running capability increases and also with conditions you encounter so monitor your performance, seek advice on quantities, what to drink and when. Make sure you are well drilled in your hydration. De-hydration is a very serious matter indeed.

Stay Focused

Keep your wits about you. Look & listen to what is going on around you. Of course some things can just happen out of the blue; but have damage limitation activated by staying alert and focused. Some people listen to music via their MP3 players and whilst they can while away a run they also divert your attention and even momentary loss of focus can be very dangerous. Some running clubs and events now actually ban the use of headphones when running. Common hazards that you need to watch out for are pot holes, change of footing/loose ground, slippery surfaces, kerbs, car doors, road junctions and many other road or trail hazards. You'll become a better runner and steer clear of unnecessary injury if you keep your focus.

Face Traffic

When running on or near roads always run so that you are facing the oncoming traffic, especially of course down lanes where there is no pavement at all! Drivers aren't always paying attention and you need to have as much time as possible to see and overt danger. If they don't see you, make sure you see them. If you run with traffic you will only see them if you are constantly looking back over your shoulder.

Run Loops

If running on your own consider running a loop instead of an out and back course. Whilst this sounds inconsequential think that if you are doing a 20 mile run straight out and back you could find yourself 10 miles away and in trouble. With a loop course you are nearer to home or your car.

Think conditions and the Great British unpredictable weather!

As a sensible individual and strong, healthy runner you can sometimes feel that you have seen it all and can cope with. The Invincibility factor if you will. But forces a lot stronger and unpredictable lurk around every corner. Thunderstorms, lightning, strong wind, heavy rain, flash floods, hail, fog or even heat-waves! We can see it all and seem to get many of these in one day sometimes. Don't take unnecessary risks. Never ignore Mother Nature!

Beware the Dark!

With winter short daylight hours there are precious few opportunities to run in daylight. So whilst there is no reason to be afraid of the dark there are increased dangers; so exercise caution and be sensible. Make sure that you can be seen. There are a number of ways of being highly visible by wearing reflective clothing, high visibility bibs, LED lights etc. Run in groups or with a partner (still be in Hi-Viz clothing), run in areas you are familiar with (still be Hi-Viz). Be safe be seen!

Breathe!

Once again sounds too simplistic but the way in which you take in oxygen is an important factor. Learn to control your breath in time with your running. Try and get a rhythm of breathing deep and even breaths. You can train your breath. Talk to other runners and try to focus on your breathing technique and once you have this right you should be able switch into automatic breathing mode that mirrors your energy output and running. A beginners Yoga course can really show you how to harness your breathing (as well as core stability and stretching!)

Warm Up, Warm Down & Stretch

Even if you are limited by time always make sure you prepare your body for your run. You can get away with some light stretches and a gentle walk or pace to start off with if you are really limited, but, do really try to set aside some of your time allocation solely to your warm up. A sudden pull or twinge of a muscle is no fun and ignoring the short relative warm up time can prove ultimately to be a false economy. You could try building a stretch routine ahead so that you are not seemingly wasting valuable running time. Start to ease through main muscle groups en route to the club or as you finish up at work; it need not be too obvious and if it is then so what! Post exercise do try and remember to allow your body to gently wind down so that the system does not come to a grinding halt. Dedicating this time after your run will also speed up overall recovery time and assist in avoiding unnecessary potential injury. If you are unsure of what a warm up, a warm down or stretch routine should consist of then you are not alone. In addition everyone is different so what works for you may not for someone else. Talk it through, research, practice and record the differences you feel and any change in performance on a training log. A beginners Pilates or Yoga course can teach you the basics of main muscle group stretching.

RUN SAFE