From preparation and gear to planning, here’s your runner safety checklist in our Safety Tips presented by Wesco.
Preparation and Gear:
- Dress appropriately for weather; wear moisture-wicking layers and avoid cotton.
- Choose well-fitting running shoes, replacing them every 300-500 miles.
- Wear bright, reflective clothing and accessories, and use lights if running in low-light conditions.
- Carry identification with emergency contact and medical info (wearable ID or card).
- Bring a fully charged phone for emergencies and navigation.
- Apply anti-chafing agents to vulnerable areas.
- Warm up indoors before heading out with dynamic stretches.
Planning:
- Plan your route ahead; select well-lit, populated paths and avoid isolated areas.
- Share your route and expected return time with a trusted person.
- Run with a buddy or group whenever possible.
While Running:
- Stay alert and aware of your surroundings; keep volume low if using headphones.
- Run against traffic on roads to see vehicles approaching.
- Obey all traffic rules, look both ways at intersections, and make eye contact with drivers.
- Announce your presence when passing others on trails.
- Avoid running through dark, isolated places.
- Trust your instincts; if you feel unsafe, leave the area immediately.
Safety and Health:
- Hydrate adequately before, during, and after runs.
- Listen to your body; stop running if you experience pain or discomfort.
- Cool down and stretch after running to prevent injuries.
- Be mindful of weather hazards like ice, extreme cold, or heat. Always check the forecast before a run, especially when you plan to head out for a long distance run.
There's still time to sign up for the 2025 YMCA of Greater Pittsburgh Turkey Trot presented by UPMC Health Plan. REGISTER HERE!