The 11 Rules of Safe Running

1. All experts agree, you need to warm up to get blood and oxygen to your muscles, avoid injury and to do well. Running coach Ken Weir says “Jog slowly for 10 minutes, then perform some joint-mobilising exercises”

2. Layer Wisely. You can cool down surprisingly quickly after a run so wear several thin layers that you can peel off and on as needed. Waiting around after a run might give you the chills and cause muscle stiffness.

3. Choose the Right shoes for you and the terrain you’re going to run in. Running on the taraflex running track of your gym would be very comfortably done barefoot. You will need special shoes though for street roads or trails  to avoid injury. Consult your local running shoe store for help on the right kind of shoe for your feet type and track that you wish to run on.

4. Don’t run through pain. Muscle tension or slight tightness is fine especially if you just started running. Throbbing or persistent pain, though, is another story. Do not ignore pain like this. Take a few days off and see a doctor if the pain persists.

5. Don’t run sick. Mike Gleeson, Professor of Exercise Biochemistry at Loughborough University School of Sport, Exercise and Health Sciences says “if it’s just a cold, with symptoms above the neck running may even make you feel better, but with symptoms below the neck—a tight chest shivering, fever – don’t exercise”. You might overwork your immune system and put your health at risk.

6. Always have an ID. An ID just might save your life. Have some simple identification that you can carry in your pocket or at least a wristband or pendant with your name and In Case of Emergency number. If you have health issues, have an ID that has details of your condition, allergies and medication.

7. Always have a Get Out plan. Carry your phone in an armband or belt loop and a little extra cash for emergencies – just in case you get injured or lost, so you could get yourself home.

8. Tell someone where you’re going. At least tell someone you know or leave a note somewhere that you went out for a run.

9. Be Seen. Wear white or highly visible colors during daytime and use reflectors at night. Most running shoes have glow in the dark features but you have to compensate this with the right outfit to be fully visible especially at night. A head torch, reflectors on ankles and wrists might be too much but it’s better to be seen than sorry!

10. Keep your wits about you. Avoid accessories that compromises your hearing and vision. Keep your music player’s volume low while you are running. No “noise-cancelling” earplugs. Avoid hoods that would not allow you to hear or see where you’re going.

11. Follow the general highway code. Always run towards oncoming traffic and not behind it so you could see the vehicles approaching and avoid kerb crawlers that might jump you. Always run on the pavement and not the road.