Be safe! Looking after your personal safety whilst out running

Going out running can be scary enough, especially when you are first starting out, but it can also be a worrying experience for even the more experienced runner.

I’m sure we’ve all heard stories about people getting lost when they’ve taken a wrong turn or have had an accident (and no, I don’t mean like the one I mentioned in last week’s post: Oh Sh*t! What Happens If You REALLY Need To Go Poop?).  

And it’s not just us runners who get worried, our family and friends often have their own concerns about us heading out on our own for a run - “What if something happens to you?”, “What if you have a heart attack, or fall and knock yourself unconscious, or you’re attacked?”.  

Your personal safety is extremely important to us at BE Fit Coach, which is why I have dedicated this blog post entirely to that topic.  These are my suggestions to help you keep safe based on my own experience and that of my clients.  I hope you find them useful.

At the simplest level, it is always worth ensuring that you leave details of where you are planning on running (ideally the route and direction) and when you expect to return with someone who can check up on you.  That way, if you take a lot longer than expected (and they can’t contact you for any reason), they could try covering the route in the reverse direction to look for you (or send someone suitable to look instead).

If you are able to carry a mobile phone with you it can be a great help (even if just to put your loved one's mind at rest), but make sure that it is adequately charged before heading out.  Remember, even if you are able to carry a phone, there is always a potential that you will be outside of a good service area (this is a good one to remind family members so that they don’t immediately panic if they can’t get through to you).  Also, make sure that you have the appropriate phone numbers saved on your phone, and that the person who you’ve trusted with your route information also has your phone number.

If you are running with a GPS device (such as a Garmin watch, or phone app) you can also look at turning on a live tracking facility such as Garmin Live Track (https://support.garmin.com/en-GB/?faq=oPPijumqU23KHBCZk2wlc9), or Strava Beacon (https://support.strava.com/hc/en-us/articles/224357527-Strava-Beacon).  

Live tracking facilities allow you to provide a unique URL (website address) to anyone you’d like to be able to track you.  They will then be able to see in (almost) real-time whatever information you decide to share, such as location, heart rate, distance, pace, etc).  That way, they can see where you are, if you are moving, and how quickly.

Live tracking facilities do require an active mobile phone signal to transmit your data back (so that can be a drawback), but they will try to send an update at every possible opportunity when there is a signal.

It’s also worth remembering that the watch and phone need to be charged enough to last the duration of your run.

I know this from personal experience after forgetting to charge my phone once and my live track signal died when I was halfway into my run.  Not a major problem you might think, but my last seen location before the battery died, was over a motorway bridge and it was during a time when my Fiancée was tracking me because I hadn’t long lost my 20-year old daughter Katie to suicide (so I was in a dark place emotionally and mentally).  I can tell you now, that one scared the life out of her but luckily it was only a short out and back run and I was home in no time.

My mental health is in a much better place these days but I still make sure both my watch AND phone are charged before heading out!

Another great piece of advice I can offer is to learn how to use a navigation functionality that you may have built into your GPS device.  Some Garmin devices, for example, allow you to navigate back to the start point (either in a straight line or via the route already travelled).  This can be a great feature for anyone trying to run a new route but starts to worry that they are getting themselves lost.

There is no substitute for forward planning and preparation, but it’s also worth being prepared for when things do go wrong (and they may well do at some point so be prepared now before it’s too late).

This blog post is part of a series on Top Tips for Runners (TTfr) and includes lots of useful information about planning and preparation pre-run.  If you’d like to take a look at the previous articles in the series, you can check them out here:

>> So Much to Consider! "Top Tips for Runners (TTfR) Series" [Infographic] <<

>> What's On Your Pre-Run Checklist? How To Plan & Prepare [TTfR Series] <<

>> 5 Common Problems You Can Avoid Using Your Pre-Run Checklist [TTfR Series] <<

Depending on where you go, running is generally considered to be a safe activity (the advice I give here is designed to help make sure you feel as safe as possible whilst enjoying your running).  If you are running in busier public areas then some of the worries may not be relevant, but the more remote/wild locations you like to run, then different safety requirements come into play.

If you want to explore nature more with your running then I would suggest investing in additional equipment such as, carrying a small first aid kit (incl. zinc oxide tape, and blister plasters), whistle, torch, compass & paper map (learn how to use them), foil blanket, energy gels and water.  Carrying everything in a small backpack is a good idea, plus it gives you the option to use a water bladder to make drinking on the run much easier.

Setting up and using GPS tech is something that I like to cover on my running coaching programs (for anyone wanting the extra help).  If you want to find out more about any of our coaching programs, check out our products page, or contact us directly.

What experiences do you have about safety whilst out running that you are willing to share?  Have you ever found yourself in a situation out running that has caused you or your family concern?  Let me know in the comments, or send me an email at [email protected], I'd love to hear from you.

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Chat again soon

Barrie

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