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Running in the Dark and the Cold

Let's tackle running safely

We are always at risk in today's world, but there are a number of things we can do to make our runs safer. Some of these tips will seem strange to people in some areas and all too oversimplified to others:

1. Always Carry identification. Carry your name, address, a friend or relative's telephone number on the inside sole of your running shoe or tied on a lace. Carry a change for an emergency telephone call. Don't wear any jewelry (perhaps wedding ring).

2. Make sure friends and/or relatives know where you will be running. Leave a description of the routes somewhere. Run in familiar areas and alter your route pattern. Know the location of telephones, businesses and stores on your routes. Avoid unpopulated areas, deserted streets and overgrown trails. Especially avoid unlit areas at night. Run clear of parked cars and bushes.

3. Stay alert. The more you are aware, the less vulnerable you are.

4. Don't wear headphones. Use your hearing to be aware of your surroundings.

5. Acknowledge strangers but use discretion. Look directly at others, be observant and keep moving.

6. Always run against traffic so you can easily see approaching automobiles.

7. Wear reflective material if you are running before or after dark.

8. Call the police immediately if something happens to you or if you notice anything out of the ordinary during your run.

9. Carry a whistle or a noisemaker pepper sprays in case of dogs.

10. Run with a buddy.

B. Cold Weather Running:

Some cold weather tips

Adjust the intensity of your workout. It doesn't matter whether or not you cover the same distance you might on a summer's day. You are out running. Decide on a time rather than the number of miles.

Remember up to 50 per cent of the body's heat is lost through the head. Wear a balaclava or toque to keep you warm. Warm up properly and start at a comfortable pace before easing into a tempo that is slower than your normal training pace.

Shorten your stride to improve your footing on icy roads. Many runners insert a handful of small drywall screws on the outsides of their soles to give them greater traction.

Run into the wind and coast home with it at your back.

Run with a group if possible. If you run by yourself, find a route that allows you to cut your run short and where help is readily available.

Don't run lonely trails by yourself. If you slip or fall on icy terrain, a twisted ankle or broken bone could leave you helpless.

If you are running with a partner, check each other's face regularly for the while telltale signs of frostbite.

Mittens will keep your hands warmer than gloves.

Chapstick your lips, nose and ears.

Save your speed work for dry, indoor surfaces.

I know people who run outside when it is minus 30ºC. Air is warmed by the body before it enters the lungs. If you find breathing cold air uncomfortable, then wear a face mask to help warm the air.

Shower and change into dry clothes as soon as you can after your run.

Gord - Women in Motion


Women in Motion October 6.2006