If you like staying fit, then you’re a runner. Running is an excellent way to keep your body active, but regardless of how beneficial it is, it also comes with a few risks.
And it doesn’t really matter whether you’re doing your daily job around the block or whether you’re training/participating in a marathon – your safety should always be your number one priority.
And safety is more than just having reflective gear at night or having good running shoes. You need to know how to protect yourself both during the run and after.
Here are four very useful strategies that every runner should know and have in mind whenever they go out for a run.
1. Plan Your Route and Timing
When you start planning your run, it is important to choose carefully where and when you’re going to run.
Runners love quiet areas, but they can leave you isolated if something unfortunate happens. Also, dark streets are places where more accidents and trips happen. You can run during daylight in populated, well-lit areas. Let someone know your route if you’re going alone.
Safe route checklist:
- Use the sidewalk or running trails.
- Don’t listen to music with both earphones on; you need to be able to hear what’s happening around you.
- Share your live location with a friend or someone from your family.
- Always have a phone with you in case of an emergency.
These are not some big sacrifices. Little things like these reduce your risk.
2. Listen to Your Body
Runners like it when people see them as strong and resistant, especially if they go running while feeling pain. You need to know that that’s more than silly; it is irresponsible. If you ignore the pain, something that could be treated can become a serious injury. If you feel sudden joint pain, swelling, or dizziness, you should never ignore it.
If you’re in a hospital for an overuse running-related injury, then it’s most likely shin splints, stress fractures, or iliotibial (IT) syndrome. And while these injuries are (in general) considered minor, if left untreated or aren’t managed well, they can develop into complications.
That’s why an accurate diagnosis followed by a proper rest procedure can keep the injury small. Late detection can postpone your recovery by weeks. Sometimes, even months.
A simple way to track warning signs is to take notes about everything important. Track your distance, effort level, and any symptoms that appear. If you see that there are pain patterns, the best thing you can do is to seek professional help. If you don’t do so, you are putting yourself at risk of worsening the condition.
Simple warning signs runners don’t want to overlook:
- Sharp knee or hip pain.
- Muscle cramping every time you run, despite good hydration.
- Numbness or tingling in the legs.
- Red or swollen joints.
- Unusual fatigue after easy and short runs.
Your body is always going to warn you, but you have to pay attention to that.
3. Don’t Ignore Your Recovery Time
Worrying about safety doesn’t end when you finish your run. You need to have recovery routines.
Some of the best ways to protect your body from an injury are to cool down with easy stretches and rehydrate. Your body needs fuel for that kind of activity, so you need to give it healthy food.
While off the track, your body starts its recovery phase, and a good way to help your body is by doing static stretching. These’ll improve flexibility and will help prevent stiffness and cramps.
Another great way to help recovery is by foam rolling – this helps reduce muscle tightness and will help with blood circulation, which speeds up healing.
If you want to take it a step further, then you can use ice baths or massage as therapy. Ice baths decrease inflammation and activate white blood cells, which speed up recovery. A massage, on the other hand, will ease muscle soreness and will help with mobility (depending on the type of massage).
And arguably the best, and easiest one to do, is sleep. Sleeping is such an underrated recovery method, but it’s SO very effective. Getting a good night’s rest helps your body recover faster, plus it has so many other benefits.
4. Know Your Rights in Case of Serious Breaches
The best outcome of any run is sweat and satisfaction. Unfortunately, sometimes runs end with hospital visits.
If that happens, you should be treated with respect and kindness. While rare, there’ve been some documented situations where boundaries were violated during treatment. If the boundaries are crossed and they make you uncomfortable or you feel violated, be sure to seek legal help.
A hospital abuse lawyer can help you to protect your rights, get compensated, and ultimately, hold the institutions that allowed for this to happen in the first place accountable.
Safety isn’t only physical protection on the road, but also personal protection during medical care.
Conclusion
It’s important to wear the right shoes, but don’t get it wrong, that is not all the safety you need on the track. You should map your routes before every run, listen to your body if it’s signaling you that something is off, be responsible about recovery, and know what to expect if you get injured.
If you follow these four methods, risks are going to be reduced and you’ll heal faster. Safety is not something that is optional; it’s the only right thing to worry about.