Safety Tips for Runners and Walkers

Running and walking continue to be extremely popular sports. Each year more and more people take up running and walking because it is a quick, inexpensive way to stay fit. Here are a few pointers to stay safe as you hit the road.

Before you leave:

• Plan your outing. Always tell someone where you are going and when you will return. Tell friends and family of your favorite exercise routes.
• Know where telephones are located along the course or carry a cellular telephone.    
• Wear an identification tag or carry a driver's license. If you don't have a place to carry your ID, write your name, phone number and blood type on the inside of your athletic show. Include any information about special medical conditions.
• Don't wear jewelry or cash.
• Wear reflective materials.

On the road:

• Tell a family member or friend where you are going and the time you expect to be back.
• Stay alert at all times. The more aware you are the less vulnerable you are.
• Run or walk with a partner and/or a dog.
• Don't wear headsets. If you wear them, you won't hear an approaching car or attacker. Listen to your surroundings.
• Consider carrying a cellular phone.
• Exercise in familiar areas. Know which businesses or stores are open.
• Vary your route.
• Avoid unpopulated areas, deserted streets and overgrown trails. Especially avoid poorly lighted areas at night.
• Run clear of parked cars or bushes.
• Ignore verbal harassment. Use discretion in acknowledging strangers. Be observant, keep your distance and keep moving.
• Run against traffic so you can observe approaching automobiles.
• Trust your intuition about a person or an area.
• Be careful if anyone in a car asks you for directions. If you answer, keep at least a full arm's length from the car.
• If you think you are being followed, change direction and head for open stores, theaters, or a lighted house! Anywhere where there are people.
• Have your door key ready before you reach your home or car.
• Call the police immediately if something happens to you or someone else, or you notice something or someone out of the ordinary.  It is also a good idea to check with police about any criminal activity in the area you plan to run in.

Stay Alert...It’s easy for runners and walkers to get lulled into the "zone." This state can make runners and walkers more vulnerable to attacks. Walk and run with confidence and purpose.

Running and walking in the evening or early morning:

• Make sure people can see you: Think about where you are going and how well lighted it may or may not be. Going out at dusk or at night is dangerous without some type of reflective device on your clothing. Many athletic shoes have reflective qualities built in, but also consider a vest with reflective tape.
• Watch the road: Wet or icy streets and trails may be difficult to recognize until it's to late.
• Keep alert: Dawn and dusk offer convenient shadows for muggers and other crooks.

Away from home:

• Check with hotel staff or concierge to find safe routes for exercise. Contact local law enforcement to find out about criminal activity in the area in which you intend to run or walk.
• See if your hotel can arrange for you to go to a health club or gym.
• Become familiar with your exercise course before you start. Get a map and study it.
• Remember the street address of the hotel. Carry a card with your hotel address along with your personal ID.
• Leave your room key with the front desk.
• Tell them when to expect you back.
• Follow your usual safety rules.