How to stay safe when you go for a run
<p>Pounding the pavement is a free and easy source of exercise which has endless benefits for body and mind. However, from uneasy terrains to road accidents, it comes with certain dangers.</p>
<p>Here are some safety measures for mental confidence and physical protection once you leave the front door.</p>
<p><strong>Tag out</strong></p>
<p>If possible, let someone at your address know that you're off for a jog. Brief them on your general route and how long you'll be.</p>
<p><strong>Be visible </strong></p>
<p>While high-vis is pretty much a fashion statement by today's active wear standards, we don't just mean visible in the clothing sense. </p>
<ul>
<li>Stick to routes that have a higher ratio of fellow pedestrians. Remember, safety in numbers.</li>
<li>Founder of New Zealand running community ‘Get Running’, Gaz Brown, suggests if you're not running with a group, use specific tracks in your area.</li>
</ul>
<ul>
<li>"There are huge running communities in most areas, and it's a good idea to use cycle ways or running paths that are already being used by large numbers of fitness groups."</li>
<li>Get social and invite a like-minded friend to walk or run with you. Failing that, take the dog if he's up for it.</li>
</ul>
<p><strong>Beware of problem areas for traffic</strong></p>
<p>Sure, driveways and traffic lights might break your stride. But better to have your stride broken than a bone or two, right?</p>
<p><strong>Trust your instinct</strong></p>
<p>"If you feel vulnerable or uncomfortable in a situation, it's possible there's good reason for it," explains Brown. </p>
<p>Get yourself out of the situation by crossing the road or stopping near other people - and check that you are not being followed.</p>
<p>Brown suggests to use the "run back on yourself" strategy.</p>
<p>"If you're feeling like something's not quite right ahead, then turn around and run back in the direction you came. It's a way to either put you at ease, or confirm that something is not quite right."</p>
<p><strong>Play route roulette</strong></p>
<p>Switch up your route to avoid nosey neighbours or potential threats being able to pinpoint your exact exercise movements. </p>
<p><strong>Face traffic</strong></p>
<p>It's easier to see and, if necessary, react to oncoming road traffic. </p>
<p><strong>Unplug</strong></p>
<p>While some consider music or podcasts essential for exercise motivation, consider using only one earbud to free up your listening ability in the other ear. Try lowering the volume so it doesn't mute all traffic and passer-by noise.</p>
<p>"It's important to be aware of your surroundings," explains Brown.</p>
<p>"You wouldn't (or shouldn't) cycle with headphones in, due to not being able to be completely aware of traffic. It's similar with running - any interruption can take your eyes (and ears) off the ball.</p>
<p>"If you, like me, enjoy using running to have the freedom to process thoughts and ideas, music and headphones are not an essential anyway." </p>
<p>If you absolutely must exercise with a beat, then use it in appropriate areas - for isolated reserves, parks or alleyways it's advisable to ensure all senses are alert. </p>
<p><strong>Identify yourself</strong></p>
<p>Carrying ID (your driver's license in your pocket or sports bra) while not always practical is certainly logical when exercising alone. In the case of a serious medical mishap, it'll help emergency services identify you and your next of kin.</p>
<p><strong>Stay under lights</strong></p>
<p>If you're running at dawn, dusk or in darkness, keep to well-lit areas, for obvious reasons. </p>
<p><strong>Upskill in defence</strong></p>
<p>Exercising should be a positive experience (well, at least the feeling of success after you've completed the task). However, having a defence trick or two under your lycra can add confidence to even the most consistent walker or runner. </p>
<p>"There's a misconception about defence being a physical and violent act," says Phil Thompson, director of Protect self-defence. "But a physical response is very much a last resort."</p>
<p>"Attackers choose victims based on perceived vulnerability, not physical appearance as some may assume. So showing any fear will not help, as you can appear more defenceless."</p>
<p>Using advice such as the tips listed above is the first step to staying safe while exercising, however if you are approached, Thompson shares the following advice: </p>
<p>If you're past the avoidance or escape stage, it pays to try and observe your situation, surroundings, and try to act calm and accordingly.</p>
<p>If you know there are people nearby, then scream for help, make noise, do what you can to alert others to help.</p>
<p>If you are in an isolated spot where it's unlikely you'll be heard, then it can be wise to use physical self-defence instead.</p>
<p>Self defence tactics and techniques (mental, situational, logical, and physical) can be learned through training centres in your region. A quick Google search should give you some leads to your local organisation. </p>
<p><strong>Running apps</strong></p>
<p>While avid runners are likely to leave their phone at home, if you do exercise with your smart device it's worth considering the use of tracking and safety apps such as these, which are sprinting into the market:</p>
<ul>
<li><strong><a href="http://www.bsafeapp.com/" target="_blank">bSafe</a></strong> turns your phone into a safety device. One touch of a button sounds a siren, records a video, alerts authorities, and informs selected contacts of your GPS location.</li>
<li><strong><a href="http://reactmobile.com/" target="_blank">ReactMobile</a></strong> - a personal safety app that enables you to report suspicious incidents or send your current GPS coordinates to pre-selected contacts with the push of a button if you're approached.</li>
<li><strong><a href="https://itunes.apple.com/app/id543148579?mt=8" target="_blank">MyPanic</a></strong> is a free app that lets you trigger a piercing alarm and flash bright colours to grab the attention of other people who may be nearby.</li>
</ul>
<p><em>Written by Pamela McIntosh. First appeared on <a href="http://www.stuff.co.nz" target="_blank"><span style="text-decoration: underline;"><strong>Stuff.co.nz </strong></span></a><a href="http://www.stuff.co.nz/"></a></em></p>
<p><strong>Related links:</strong></p>
<p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/body/2015/12/7-common-lies-about-fat/">7 common lies about fat</a></em></strong></span></p>
<p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/body/2015/12/bloating-food/">The best and worst foods for bloating</a></em></strong></span></p>
<p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/body/2015/11/what-your-food-cravings-mean/">What your body’s cravings really mean</a></em></strong></span></p>
