If you like the thought of running outside in nature (over subscribing to expensive gyms), this is likely a good idea, as you get the mental health benefits, as well as the physical ones. However it’s important to know a few safety tips, to keep you safe, when out in the elements.
Choose Safe Routes
Even if you run local to where you live, pick routes that are safe, and also in line with your ability. Ideally find places that have less traffic and are not too isolated, and carry some kind of contact on you, so you can call for help if needed. Let people know your route.
Check The Weather
Listen or read the weather forecast before you run, so you know how to prepare and what to wear. Knowing if any areas are going to be too hot (important if dogs accompany you on runs) or too wet or too icy is important.
Invest in Proper Clothing and Shoes
Running outdoors usually means you have to invest in some sustainable running gear and vegan running shoes. Spend a little extra, and they will keep you comfortable and warm. If you run in bad weather or at night/early morning, be sure to wear reflective strips, so people can see you.
Personal Safety
If you can, add a headlamp to light your path, and carry some kind of personal alarm, as well as your mobile phone. You can now install ePowar safety app on smartphones, that track your run, to alert contacts, in emergency situations.
Enjoy the Quiet
It may be fashionable to run listening to music. But this means you can’t hear traffic or even potential dangers. Just listen to the sound of the breeze and the birds singing, while you run.
Build Gradually
Running outdoors may be good. But if you’re older or not used to exercise, take it slowly. Start by walking (good enough if you wish) and gradually increase to walk-run methods, then only take proper runs, when you’ve reached maximum fitness. Be sure to also warm up and warm-down before and after your run.
Check out Lucy Wyndham-Read’s online running videos. This qualified trainer builds up safely with you at home, so you are then safe to venture out on short runs, once you’re fit enough.
Tip for Safe Running with Dogs
Only run with young fit dogs (not very young dogs, as their bones are still growing). Never run with old or overweight dogs. Blue Cross has safety tips (check with vet beforehand). These include:
- Don’t run with brachyephalic dogs (short muzzles, flat faces: pugs, bulldogs, Cavalier King Charles spaniels, boxers, shih tzus).
- Check weather and paving heat before you go (if too hot for your hand, it’s too hot for paws). Use grass/dirt trails if needed. If weather heats up, stop and find a shady place and soak coat with cool (not ice-cold) water and give a drink. See a vet if you suspect heat exhaustion (dogs especially with long coats can even overheat in cold weather).
- Leave two hours after meals before walks/runs, to avoid bloat.
- Ensure good recall, so dogs don’t pull on harnesses.
- Carry a foldable water bowl, safety lights and poo bags (let dogs go beforehand, as running causes bowel movements).
- Rest if dogs are tired, then just walk slowly home.
- Rinse paws with warm water after running in snow and ice, to avoid toxic rock salt burning paws (when coming indoors to higher temperatures).
- Give dogs time to stop and sniff!
