Personal security
Always expect the unexpected, and be aware of the worse that could happen. Just because you feel safe does not mean you are safe.
The safer time to go out running is 1st thing in the morning, just after it has got light. There will be fewer cars or people about, the pollution levels will be at their lowest, while in the trail or on the beach the risk of thunderstorms will be the smallest. Nevertheless, if it suits you to do your running in the evenings, you may wish to look for a club (such as SAFRA MF running club etc) so you can go out as part of a group, especially for a female runner.
If you are thinking of doing a new route, plan it properly beforehand to make sure there are no potential danger spots. If there are, at least you will be prepared for them.
If you are attacked or dangerously harassed while out running, make sure you report it at the local police station. Even if the police cannot do anything about your particular incident they might be more alert to what could occur in the future. Do your best to remember as much as you can about your assailant.
Road safety
There are 2 important things to remember when running on the road: cars are faster than you and harder than you!
Road safety for runners isn't that much different from road safety for pedestrians, except it all happens that bit faster.
If there is no pavement, run facing oncoming traffic, and if running after dark, makes sure you have reflective strips front and back, even if there is street lighting. Don't cross against traffic lights unless you are absolutely certain. Be aware of cars that you see parking ahead of you in case a door opens across the pavement, and don't be tempted to nip across a road from between parked cars. Watch out for cyclists too, especially at junctions coming against the light and going the wrong way up one way streets.
Cross country running at places such as MacRitchie Reservoir (MR) requires extra care regarding overhanging branches, exposed tree roots and holes. If you are going cross country run, stick to acknowledged footpaths or make sure permission has been granted to access the land.
Storm Warning
You are more likely to get knocked down by a car or bitten by a dog than be struck by lightning, so although it can be scary if you are caught out in an electrical storm, you are probably pretty safe. You will need to take precautions, though. Try to head for cover as soon as you see the storm. Don't shelter under a lone tree or isolated tall structure.
Dog World
If you are bothered by a dog, don't try to outrun it, you won't succeed. Stand still until it gets bored and slopes off. If faced with one about to attack (head and shoulders lowered and snarling), don't make any sudden movements and avoid making eye contact (as dog take this as a threat), the chances are that once it sees you are no threat to its territory it will relax.
Watch out, there are thieves around!
Don't take any more with you than you have to when you go out running. If you drive to your run, don't leave valuables in your car, specially parking at places like Lower Pierce car park before dawn.
Summary of safe running Dos and Don'ts:
Dos:
(1) Wear reflective clothing after dark, even in area with street lights
(2) Run facing on coming traffic
(3) Carry identification, an emergency contact number and medical details (if needed)
(4) Be alert to your surroundings
Don'ts:
(1) Don't run by yourself if you can avoid it
(2) Don't stop to give directions or the time or have any stationary contact with strangers
(3) Don't run the same route at the same time each outing (especially for female)
(4) Don't try to outrun a dog
Injury Time
It does not matter how careful you might be, running is a potentially hazardous activity.
You will suffer some form of injury at some point during your running life. This is pretty much a given, as in any one year >50% of all serious runners will pick up an injury severe enough to make them miss a week or more's running. Often the body part will get damaged and start hurting as a result of keeping the strain off some other apparently unrelated part, which is where the problem actually lies. Taking an example, a runner may think that he had a back problem, and after seeing several specialists discovered he had a problem with his ankle and the incorrect techniques he had adopted to keep his weight off it as he ran had been twisting his back.
Because of the self-contained nature of running, the vast majority if running injuries are self-inflicted, therefore entirely avoidable and usually self treatable
Indeed, most running injuries occur for one or more of these 4 reasons:
(1) Over use and/or
(2) Lack of preparation and/or
(3) Unsuitable equipment and/or
(4) Poor technique
Bad Shoes
If you are suffering unexplained and repetitive pains, wherever they are on your body, check your shoes first!
Running on shoes that are not right for you or are worn out can have adverse effects far beyond your feet.
Don't run on the same pair of shoes for more than 6 months. Worn out shoes probably claim far more victims than the wrong shoes, as it is so easy to carry on for a few more months with a pair of shoes that "seem alright". But if the midsole of the shoes has collapsed, the shoes will no longer be providing the cushioning they should do, and the impact as each step hits the concrete will be transmitted, virtually undampened, to ankle, knee and hip joints, resulting in internal inflammation such as bursitis. This lack of shock absorption puts you at enormous risk or stress fractures in the ankles and feet, particularly in the fragile metatarsals.
Top 5 injuries at a glance:
(1) Runner knees
Sharp pain under or just outside the knee cap
Cause: weak quads, too much downhill running or over-pronation
Remedy: Ice; cut down on mileage; check your shoes; build up quads
(2) Shin splints
Tearing pain down the muscles at the front of the legs
Cause: weak muscles at the front legs
Remedy: ice; cut down on mileage and build back up gently; run on softer surfaces
(3) Achilles tendonitis
Dull ache just above the heel
Cause: tight calf muscles
Remedy: stretch Achilles tendons; cut down hill running; change to more flexible shoes
(4) Black toenail
One toenail, usually on the longest toe, turns black
Cause: blood pooling under a toenail that has come loose or is being pressed into the toe by the shoe
Remedy: it usually falls off by itself; if it comes back repeatedly get better fitting running shoes
(5) Llitibial band syndrome
Ache on the outside of the leg by the knee
Cause: lliotibial band too tight to accommodate your stride's range of movement
Remedy: lliotibial band stretching; run on even ground
Failure to warm up properly
Running without warming up is one of the primary causes of tissue sprains and strains, and can lead to internal joint damage like bursitis or synovial cavity inflammation. By raising your body's operating levels you will increase the flow of synovial fluid, the thick fluid that lubricates the parts of the joints that come into contact with each other, making the joint move much more smoothly. This rise in internal temperature will also decrease the stickiness of the synovial fluid in the sacs that sit between the muscles or tendons and the bones, meaning they provide comfortable cushioning as the soft and hard tissues move across each other.
Dynamic stretching as part of your warm up before intense exercise will go a long way toward preventing sprained ankles or knees. A dynamic stretching routine gently eases out the ligaments that connect one bone to another inside a joint, elongating the tissue and loosening it to reduce internal resistance. This means that when it comes under stress as you run, it can absorb new demands rather than be forced to stretch or tear.
Poor Techniques
Most commonly, bad techniques will involve too much up and down instead of forward movement. High striding is a common beginner's mistake, pushing off upwards with the toes and as what does up has to come down, this means stopping the movement by landing hard on the pavement. Each stride sends a shockwave through your body, jolting joints in ways that can cause internal damage and inviting stress fractures of the feet. Pushing off with the toes also increases the risk of hamstring strains.
Over striding is another danger, especially going down hills. If you feet land a long way in front of your body, the movement involved in catching up will pt undue stress on your knee joint and to a lesser degree your ankles. Heel runners will always be more liable to shin splints and Achilles tendonitis.
Over Training
This is pretty self explanatory and will be common among new runners as the temptation to get stuck in will be enormous.
Often other people will see the signs of your overtraining before you so: Tiredness, drastic weight loss, loss of appetite, aching joints. You might think you are just working out hard and getting fitter. Listen to other people if they comment on how you seem.
There are simple rules to remember as regards overtraining. Don't run through the pain barrier, you will experience some mild discomfort during and after training but any serious pain is telling you to stop. Don't overdo it, pretty obvious, but surprisingly neglected.
Ice Is The Answer
Ice is probably a runner's best friend. Some runners (including me) will go as far as dousing their legs in ice water every time they come in a long run. I ice up my legs and knee for about 5min as soon as I get home. An ice pack will usually be the 1st thing prescribed for any over training injury.
Don't apply heat to running injuries. Although it might appear to soothe any aches and pains, it will be having exactly the opposite effect to ice and therefore will make them worse.
If soft tissue or a joint has become inflamed and most knees and rear leg muscles will after 10km, even if they don't hurt at the time, massaging it with ice will greatly speed recovery. The blood vessels below the skin have been damaged and have expanded to allow a greater flow of disorganized blood cells into the tissue, breaking it down, this is what causes swelling, discoloration and pain, Icing he area shrinks these blood vessels down, allowing much less blood damage as this slows the metabolic process. The swelling will be reduced, the pain will be much less and the healing process will be speeded up.
R.I.C.E:
RICE is pretty much a universal runner's remedy. It is a cure for sprains, strains, bursitis or internal bruising, which make up the majority of minor running injuries:
Always expect the unexpected, and be aware of the worse that could happen. Just because you feel safe does not mean you are safe.
The safer time to go out running is 1st thing in the morning, just after it has got light. There will be fewer cars or people about, the pollution levels will be at their lowest, while in the trail or on the beach the risk of thunderstorms will be the smallest. Nevertheless, if it suits you to do your running in the evenings, you may wish to look for a club (such as SAFRA MF running club etc) so you can go out as part of a group, especially for a female runner.
If you are thinking of doing a new route, plan it properly beforehand to make sure there are no potential danger spots. If there are, at least you will be prepared for them.
If you are attacked or dangerously harassed while out running, make sure you report it at the local police station. Even if the police cannot do anything about your particular incident they might be more alert to what could occur in the future. Do your best to remember as much as you can about your assailant.
Road safety
There are 2 important things to remember when running on the road: cars are faster than you and harder than you!
Road safety for runners isn't that much different from road safety for pedestrians, except it all happens that bit faster.
If there is no pavement, run facing oncoming traffic, and if running after dark, makes sure you have reflective strips front and back, even if there is street lighting. Don't cross against traffic lights unless you are absolutely certain. Be aware of cars that you see parking ahead of you in case a door opens across the pavement, and don't be tempted to nip across a road from between parked cars. Watch out for cyclists too, especially at junctions coming against the light and going the wrong way up one way streets.
Cross country running at places such as MacRitchie Reservoir (MR) requires extra care regarding overhanging branches, exposed tree roots and holes. If you are going cross country run, stick to acknowledged footpaths or make sure permission has been granted to access the land.
Storm Warning
You are more likely to get knocked down by a car or bitten by a dog than be struck by lightning, so although it can be scary if you are caught out in an electrical storm, you are probably pretty safe. You will need to take precautions, though. Try to head for cover as soon as you see the storm. Don't shelter under a lone tree or isolated tall structure.
Dog World
If you are bothered by a dog, don't try to outrun it, you won't succeed. Stand still until it gets bored and slopes off. If faced with one about to attack (head and shoulders lowered and snarling), don't make any sudden movements and avoid making eye contact (as dog take this as a threat), the chances are that once it sees you are no threat to its territory it will relax.
Watch out, there are thieves around!
Don't take any more with you than you have to when you go out running. If you drive to your run, don't leave valuables in your car, specially parking at places like Lower Pierce car park before dawn.
Summary of safe running Dos and Don'ts:
Dos:
(1) Wear reflective clothing after dark, even in area with street lights
(2) Run facing on coming traffic
(3) Carry identification, an emergency contact number and medical details (if needed)
(4) Be alert to your surroundings
Don'ts:
(1) Don't run by yourself if you can avoid it
(2) Don't stop to give directions or the time or have any stationary contact with strangers
(3) Don't run the same route at the same time each outing (especially for female)
(4) Don't try to outrun a dog
Injury Time
It does not matter how careful you might be, running is a potentially hazardous activity.
You will suffer some form of injury at some point during your running life. This is pretty much a given, as in any one year >50% of all serious runners will pick up an injury severe enough to make them miss a week or more's running. Often the body part will get damaged and start hurting as a result of keeping the strain off some other apparently unrelated part, which is where the problem actually lies. Taking an example, a runner may think that he had a back problem, and after seeing several specialists discovered he had a problem with his ankle and the incorrect techniques he had adopted to keep his weight off it as he ran had been twisting his back.
Because of the self-contained nature of running, the vast majority if running injuries are self-inflicted, therefore entirely avoidable and usually self treatable
Indeed, most running injuries occur for one or more of these 4 reasons:
(1) Over use and/or
(2) Lack of preparation and/or
(3) Unsuitable equipment and/or
(4) Poor technique
Bad Shoes
If you are suffering unexplained and repetitive pains, wherever they are on your body, check your shoes first!
Running on shoes that are not right for you or are worn out can have adverse effects far beyond your feet.
Don't run on the same pair of shoes for more than 6 months. Worn out shoes probably claim far more victims than the wrong shoes, as it is so easy to carry on for a few more months with a pair of shoes that "seem alright". But if the midsole of the shoes has collapsed, the shoes will no longer be providing the cushioning they should do, and the impact as each step hits the concrete will be transmitted, virtually undampened, to ankle, knee and hip joints, resulting in internal inflammation such as bursitis. This lack of shock absorption puts you at enormous risk or stress fractures in the ankles and feet, particularly in the fragile metatarsals.
Top 5 injuries at a glance:
(1) Runner knees
Sharp pain under or just outside the knee cap
Cause: weak quads, too much downhill running or over-pronation
Remedy: Ice; cut down on mileage; check your shoes; build up quads
(2) Shin splints
Tearing pain down the muscles at the front of the legs
Cause: weak muscles at the front legs
Remedy: ice; cut down on mileage and build back up gently; run on softer surfaces
(3) Achilles tendonitis
Dull ache just above the heel
Cause: tight calf muscles
Remedy: stretch Achilles tendons; cut down hill running; change to more flexible shoes
(4) Black toenail
One toenail, usually on the longest toe, turns black
Cause: blood pooling under a toenail that has come loose or is being pressed into the toe by the shoe
Remedy: it usually falls off by itself; if it comes back repeatedly get better fitting running shoes
(5) Llitibial band syndrome
Ache on the outside of the leg by the knee
Cause: lliotibial band too tight to accommodate your stride's range of movement
Remedy: lliotibial band stretching; run on even ground
Failure to warm up properly
Running without warming up is one of the primary causes of tissue sprains and strains, and can lead to internal joint damage like bursitis or synovial cavity inflammation. By raising your body's operating levels you will increase the flow of synovial fluid, the thick fluid that lubricates the parts of the joints that come into contact with each other, making the joint move much more smoothly. This rise in internal temperature will also decrease the stickiness of the synovial fluid in the sacs that sit between the muscles or tendons and the bones, meaning they provide comfortable cushioning as the soft and hard tissues move across each other.
Dynamic stretching as part of your warm up before intense exercise will go a long way toward preventing sprained ankles or knees. A dynamic stretching routine gently eases out the ligaments that connect one bone to another inside a joint, elongating the tissue and loosening it to reduce internal resistance. This means that when it comes under stress as you run, it can absorb new demands rather than be forced to stretch or tear.
Poor Techniques
Most commonly, bad techniques will involve too much up and down instead of forward movement. High striding is a common beginner's mistake, pushing off upwards with the toes and as what does up has to come down, this means stopping the movement by landing hard on the pavement. Each stride sends a shockwave through your body, jolting joints in ways that can cause internal damage and inviting stress fractures of the feet. Pushing off with the toes also increases the risk of hamstring strains.
Over striding is another danger, especially going down hills. If you feet land a long way in front of your body, the movement involved in catching up will pt undue stress on your knee joint and to a lesser degree your ankles. Heel runners will always be more liable to shin splints and Achilles tendonitis.
Over Training
This is pretty self explanatory and will be common among new runners as the temptation to get stuck in will be enormous.
Often other people will see the signs of your overtraining before you so: Tiredness, drastic weight loss, loss of appetite, aching joints. You might think you are just working out hard and getting fitter. Listen to other people if they comment on how you seem.
There are simple rules to remember as regards overtraining. Don't run through the pain barrier, you will experience some mild discomfort during and after training but any serious pain is telling you to stop. Don't overdo it, pretty obvious, but surprisingly neglected.
Ice Is The Answer
Ice is probably a runner's best friend. Some runners (including me) will go as far as dousing their legs in ice water every time they come in a long run. I ice up my legs and knee for about 5min as soon as I get home. An ice pack will usually be the 1st thing prescribed for any over training injury.
Don't apply heat to running injuries. Although it might appear to soothe any aches and pains, it will be having exactly the opposite effect to ice and therefore will make them worse.
If soft tissue or a joint has become inflamed and most knees and rear leg muscles will after 10km, even if they don't hurt at the time, massaging it with ice will greatly speed recovery. The blood vessels below the skin have been damaged and have expanded to allow a greater flow of disorganized blood cells into the tissue, breaking it down, this is what causes swelling, discoloration and pain, Icing he area shrinks these blood vessels down, allowing much less blood damage as this slows the metabolic process. The swelling will be reduced, the pain will be much less and the healing process will be speeded up.
R.I.C.E:
RICE is pretty much a universal runner's remedy. It is a cure for sprains, strains, bursitis or internal bruising, which make up the majority of minor running injuries:
Rest: Don't try to run off an injury. Take a few days rest and try to keep weight off the affected area as much as possible.
Ice: Putting ice on an injury, no matter how small, will do wonders to ease it by reducing internal swelling and numbing any pain.
Compression: A tightly applied bandaged, athletic support or elastic wrap will reduce swelling in a joint, help immobilize it and keep it stable.
Elevation: Raising the injured area, preferably above the level of the heart, will stop blood pooling there and so reduce swelling and discomfort.
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