summer running

Run Safe: Safety Tips for Every Mile

#fitness, #running, marathon, rundisney, running gear, summer running / /
run safe

Running is a fantastic way to get or stay fit, explore your surroundings, and make new friends. But whether you’re pounding the pavement, hitting the boards, or traversing trails, safety should always be a top priority. Thankfully, science and technology has made this easier than ever! Here are some essential tips and products to help keep you secure on every run:

1. Be Predictable and Seen:

  • Run during daylight hours: When possible, this allows for maximum visibility and awareness of your surroundings. If you have to run in the dark, keep reading for important visibility tips!
  • Stick to well-lit, populated areas: Avoid dimly lit paths or isolated trails, especially at night. Know what your course is like ahead of time so you head out prepared.
  • Wear reflective gear: A reflective vest, like the Nathan Streak Reflective Vest, or reflective strips on your clothing will make you more visible in low-light conditions.
  • Consider getting LIT(T) up (see what I did there, Suits fans!?): If you must run at night or pre-dawn, a bright light source like the Noxgear Tracer2 will alert others of your presence (bonus points if you sync your colors for some holiday group runs!). If you need your own path illuminated, try the BioLite headlamp (I have it in teal- love the color, the comfort, and all the settings!).
headlamp

2. Enhance Your Situational Awareness:

  • Be a law-abiding citizen: In NJ, in the absence of sidewalks or a path, we run opposite traffic. Always check with the law of the land, wherever you are.  In the meantime, here are general guidelines you can follow anywhere.
  • Ditch the headphones (or wear one earbud only): Stay alert to your surroundings and be able to hear approaching traffic or potential hazards.
  • Leave your valuables at home: Avoid carrying a lot of cash or wearing jewelry while running. 
  • Let someone know your plans: Inform a friend or family member about your running route and estimated return time. Make sure your Garmin incident detection technology is set up.
  • Trust your gut: If a situation feels unsafe, alter your route or head back home.

3. Empower Yourself with Safety Gear:

  • Carry a safety device: Consider a personal safety alarm like the Birdie personal safety alarm, which emits a loud siren to deter attackers and attract attention.
  • Go Guarded Ring: This innovative ring can discreetly act as a weapon. Covered by soft silicone and disguised as just…a ring, this little guy with its hidden plastic serrated edges packs a mean punch when you make a fist. Get one here and use code RUNGUARDED10 for 10% off!
  • Handheld Pepper Spray: For an extra layer of protection, consider carrying pepper spray. It’s important to check local laws and regulations regarding pepper spray use before carrying it. 

4. Run with a Buddy:

There’s safety in numbers! Running with a partner increases visibility and allows you to look out for each other. It can also boost motivation and make your runs more enjoyable.

5. Be Prepared:

  • Carry a charged phone: This allows you to call for help in case of an emergency. Keep a portable charger in the car (or your bike basket) so you always have a back up, just in case. 
  • Bring identification: Having an ID on you can be helpful if you need medical attention. Invest in a Road ID. This wearable identification bracelet stores vital medical information in case of an emergency. 

By following these simple tips and incorporating the recommended safety gear, you can significantly reduce your risk and run with complete confidence! When in doubt, ask your favorite running coach for guidance.

Happy Running!

Disclaimer: As an affiliate for some of the brands listed on this page, I may get a small commission from your purchase, so thank you for helping support my small business! Come back here anytime you need recommendations or discounts on more goodies and feel free to share with friends.

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Track Tuesday

Track Tuesday!

#fitness, #running, #training, healthy families, rundisney, summer running / /

Run faster with this week’s workout: 8 x 400m

By enduring the stress of a speedy session on a track (or road, or boardwalk), you’re providing the stimulus your body needs to adapt and build back stronger. This will allow you to run faster with less effort at a later date. This workout is a good mid-week run for the beginning of a 5K training cycle. Always be sure to get a good warm-up in before a hard effort work-out and save the static stretching for afterwards. You can jog or slow walk the recovery between 400m repeats. You want a full recovery so you can hit every repeat at the same goal 5k race pace.

Speed work requires extra recovery time. Therefore, I recommend doing them only once every 1-2 weeks, especially if you’re new to faster interval training. Buffer the effort workouts with days of easy running, low impact cardio, or rest days. Always be sure to get a good warm-up in before a hard effort work-out. Save any static stretching for afterwards. Enjoy getting after it!

What: 8 x 400m @ Goal 5K Race Pace

Warm-up: 800m jog, dynamic drills, 6x20s strides, 40s rest

Workout: Run 400m (1/4 mile) at race pace (remember- you want to try to hit every repeat at the same pace), recover for 400m @ a slow jog or walk. Repeat for a total of 8 rounds.

Cool-down: 800m jog, static stretches, eat some protein and drink your water!

The entire workout should be roughly 4.5 miles but it’ll go by in a breeze. You can modify this to be less intervals if you just want to test it out (4-6) or more (10-12) if you are training for a longer race and are under the guidance of a running coach.

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Running in the heat

Tips for Running in the Heat

#running, summer running / /
Running in the heat
Beat the heat with these tips!

Well, it’s FINALLY summer here, in New Jersey. It’s hot, it’s humid, it’s sticky…and yeah, now it’s a bit smokey on some days. Running in the hot, humid conditions of summer, while a benefit to your overall fitness, can be uncomfortable and potentially dangerous. It requires extra precautions to ensure your safety and well-being. Here are some ways to beat the heat on your next steamy run:

5 Tips for Summer Running

1. Plan your time and location accordingly: Run during cooler parts of the day, such as early morning or late evening, to avoid the peak heat hours. Choose shaded paths or routes that provide relief from direct sunlight. Running near bodies of water or in parks with trees can also help reduce the ambient temperature and provide a cooler environment. Bonus points for sunrise/sunset pics!

2. Dress Appropriately: Wear lightweight, breathable, and moisture-wicking clothing that allows for proper ventilation and sweat evaporation. Opt for light-colored clothing that reflects heat instead of absorbing it. Throw your ego and vanity out the window and opt for an outfit that is functional and practical for your purpose. Wear the damn shorts.

3. Protect Yourself from the Sun: Apply sunscreen with a high SPF to all exposed areas of your skin before heading out. Wear a visor and sunglasses to shield your face and eyes from direct sunlight. Some experts recommend skipping hats in the summer because they inhibit your body’s ability to release heat from your head. If you do choose to wear a hat, make sure it’s a light, breathable material.

4. Stay Hydrated: I’ve said it before and I’ll say it again.  PREHYDRATE! Consume plenty of water and electrolytes before, during, and after your run to maintain proper hydration. Add electrolytes to help you maintain fluid balance and absorb nutrients for healthy organ function. Consider carrying a handheld bottle, wearing a hydration vest, or plan your routes around water fountains you know are in working order. 

Stay hydrated!

5. Listen to Your Body: Slow down and be mindful of your body’s response to the heat and humidity. Accept that you may have to modify your workout to accommodate a slower pace or shorter distance and focus on maintaining a comfortable effort level instead. Give your body time to adapt to hot and humid conditions by gradually increasing your training duration and intensity. Start with shorter runs and slowly build up as your body adjusts to the environmental conditions. Pay attention to signs of heat exhaustion or heat stroke, such as intense headache, dizziness or nausea. If you experience any of these symptoms, stop running, find shade, and rehydrate immediately. Always wear some form of ID with emergency contact info on you and ask for help if you need it. 

BONUS TIP!

Start cool! This is my favorite tip for running in the heat. Go out with your hair wet and keep a hat/visor/bandana, etc. in the fridge or freezer for a few hours before putting it on. These things have a cooling effect on the body, giving you a leg up on mother nature before you even step out the door. And it’s okay to (gasp!) skip the long warm-up- just start your run slowly to prevent your heart rate and body temp from spiking too early.

By following these tips, you can stay comfortable while running in the heat. Your safety should always be a priority when running in hot and humid weather. If conditions become too extreme, change your expectations or your workout. When in doubt, don’t go out. Worst case scenario, hop on the dreaded treadmill or enjoy a rest day.

Learn More by Talking to a Coach

*Disclaimer: As an affiliate for some of the product links on this page, I may get a small commission from your purchase, so thank you for helping support my small business! Visit my discount page anytime you want codes for more goodies and feel free to share with friends!

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