Be safe and smart running outside
Running outside can be a risky endeavor, but one some of us take on every day, and will continue to take on unless we want to run all of our miles on a treadmill.
I'm seeing more people outside running now that race season is gearing back up again.
Here are a few things you can do to keep yourself safe while getting in shape:
1. Run against traffic. Bikes must go in the same direction as cars because bikes are subject to many traffic rules, but that does not apply to you. Run opposite of the flow traffic so you can see cars coming at you. But also use common sense. My usual running route includes a big bend that would make me invisible to oncoming traffic, so I switch for that bend. I've also run on rural roads where the shoulder on the left disappears but there's a big, wide space on the right, so I switch. But 99 percent of the time, left it is.
You can also run on the sidewalk, but concrete is a harder surface than asphalt, and can put more stress on the legs. And I have a hard time finding all-sidewalk routes when I'm running long. Still, it is a safer option.
2. Assume a car won't see you. Whether you're on that left side of the road, in a crosswalk or running past a driveway. Don't think that cars will stop at stoplights or stop signs, either, or pay attention to "no turn on red" warnings. On one run last week, I was almost hit by a driver backing out of her driveway, then another who rolled through a cross walk and gave me the "eh, whatever" wave (to which I responded with my single-digit salute).
My closest calls have been while running past a 7-Eleven when the driver did not look before turning; in the middle of a crosswalk when a car turned and almost ran over me and a woman with a stroller; and when a truck decided that a rolling stop would suffice. In all of those cases, I was berated by the drivers even though they were in the wrong. Remember, not everyone likes runners. Some, in fact, hate seeing you on the side of the road. A woman once flicked her cigarette butt at me. Assume that's whom you're dealing with.
3. Be bright. There's a lot of reflective gear out there for a reason. So wear it, and bright colors, and absolutely be lit if you're running before or after work. A clip on light costs $3. Get one for your front and back. A lot of gear, including running hats, comes with lights in them, too. It's worth the upgrade. I know this seems obvious, but I have lost count of how many times I've passed runners in all black on a dark morning or night. It's one of the dumbest moves a runner can make.
4. Take off your headphones. You do not need to blast your ears with music while running outside. It's bad for your future state of hearing, and it's incredibly dangerous. You can't hear cars, or sirens, or bikes (especially in Philadelphia, where too many people still bike on the sidewalk) or anyone trying to grab you. None of this "I can't run without music" nonsense, either. You can. You just need to give yourself time to get used to running with your thoughts and not a beat.
However, if you really do need something (and even I run with a podcast when I'm going out for more than an hour), here's how to do so safely: put on your music or podcast, then start talking. If you can hear yourself clearly over the audio, good. If not, turn it down. Another option: ditch the headphones and listen via your phone's speakers. And get used to people giving you funny looks. Better than than an accident.
Follow @JenAMiller on Twitter.
2013 Running Calendar
Sunday, March 24: Ocean Drive Marathon and 10 Miler, Cape May, N.J. Register online or at March 23 expo. odmarathon.org
Sunday, March 24: Billy Mock 5k run and 1 mile walk, Ridley Creek State Park, Delaware. Register at signup2raceusa.com
March 30: Butterfly 5K Run, 9 a.m., Great Valley High School, Malvern. Lbrun.org
March 30: Back on My Feet's 5-miler, up to the Belmont Plateau around Memorial Hall and back down to finish next to the Art Museum. $35, 8:30 a.m. start. bomfphilly5miler.com
April 6: Fifth annual Garden Spot Village marathon, starting at 8 a.m. The USATF-certified Boston Marathon qualifier course begins and ends at Garden Spot Village, 433 S. Kinzer Ave., New Holland. There is also a half-marathon. gardenspotvillagemarathon.org
April 6: Ghost Gallop 5K run /walk. Abington High School, 8 a.m. start, 7 a.m. registration day of race, $20 per person, pre-register, $25 day of event www.signmeup.com/90535
April 7: Codependency 5k run/walk, 8:30 a.m.; Cooper River Park; cash awards to top three male and female winners. 1st: $250, 2d: $150, 3d: $100. $50 to first place male&female walker; www. StartingPoint.org or www.RunSignUp.com. Early registration by April 1; 856-854-3155, ext. 100.
April 13: 5k run, 2-mile walk. Wilson Farm Park, Chesterbrook, PA. Fee $25 for Run, $15 for Walk. Benefit the Dathe Family - Fighting Cancer. Registration 9 a.m., race at 10 a.m. www.bigorangerun.com
April 13: Run for the Ages, 10k run, 8:30 start, Brandywine Park in Wilmington, De. 5k run and 5k walk and 1 mile Senior Stroll at 10 a.m. Registration one hour before each race. runfortheages.org.
April 14: AIM Race to Read 5k, 9 a.m., Schuylkill River Trail, Tech T-shirt guaranteed if registered by March 22. Preregistration is $25, $30 on race day, $10 for the 1 Mile Fun Run/Walk. http://www.aimpa.org/RacetoRead.shtml
April 20: Run For Our Sons 5k and 1.5-mile walk. Charles Patton Middle School, Kennett Square, Pa. Race: 9 a.m., register at 8. RFOSUnionville@gmail.com
April 21: 8th annual Valley Forge Revolutionary 5-mile run, 8:30 a.m., in Valley Forge National Historical Park. www.revolutionaryrun.org
April 21: 18th Annual Dash for Organ and Tissue Donor Awareness / 5K run, 10k run, 3K walk. Philadelphia Museum of Art. Registration begins at 8:30 a.m. donordash.org
April 27: Fourth annual "These Boobs are Made for Walkin'" Breast Cancer 4-mile Walk/Run, 10 a.m. Sign-in at 9 a.m. Rowan University Recreation Center. Centrasl & South Jersey affiliate of Susan G. Komen for the Cure®. Single pre-registration by April 5, $25. After that, $30. Team pre-registration $15 per person. After April 5, $20 per person.
April 27: Trails 5k in Tacony Creek Park and Community Day at Friends Hospital, 9 a.m. Registration begins at 8 at the start line on Friends Hospital Campus. The 5k will take place on the trails in the Tacony Creek Park. Runners: $20, walkers: Families of four or more: $50. Students: $10. www.healthytrails5k.com. The first 70 runners to register at a special $50 rate will receive an exclusive opportunity to purchase a bib for the 2013 Broad Street Run.
April 27: Apple Core 5K Challenge, USATF certified, benefits Orchard Friends School, 9 a.m., Riverton, along the scenic Delaware River. orchardfriends.org
May 5: 7th Annual Richard's River Run, 9 a.m. at Cooper River Pennsauken, NJ. Go4thegoal will host. runsignup.com/Race/?raceId=1335
May 5: Long Branch Half Marathon, Long Branch, N.J. njmarathon.org
May 5: Bucks County 10 Miler, Washington Crossing, Pa. runbucks.com
May 11: Rock N' Run 4 Kids, 5k & Kid's Fun Run. Coca-Cola Park, Allentown. rocknrun4kids.com
May 11: Elwyn 5K, on Elwyn's campus, outside of Media, PA. Cash prizes, fee: $25, 9 a.m. start. 610-891-2298.
May 18: Fallen Heroes 5k Run and 1 mile family walk. Hibernia Park, Chester County. runtheday.com.
June 9: 2013: 3d annual Haddon Glen 5K, www.LMSports.com
To add your race, e-mail jquinn@phillynews.com. Please send at least two weeks in advance.
