Getting outside for some fresh air and movement is fantastic. Whether you’re pounding the pavement on a run, cycling through scenic routes, or just enjoying a brisk walk in the park, outdoor exercise does wonders for both body and mind. But amidst the enjoyment, it’s easy to overlook potential hazards. Staying safe should always be part of your routine, ensuring your focus remains on fitness and fun, not on recovering from an avoidable mishap. It doesn’t take much effort, just a little planning and awareness.
Plan Your Outing Before You Lace Up
Spontaneity is great, but when it comes to heading out for exercise, especially in unfamiliar territory or for a longer duration, a little foresight goes a long way. Think about where you’re going. Is it a well-maintained park path, a busy city street, or a more remote trail? Each environment presents different considerations.
Know Your Route
If possible, stick to routes you know, at least initially. Familiarity helps you anticipate potential issues like uneven sidewalks, busy intersections, or areas with poor lighting. If you’re exploring somewhere new, perhaps do a quick check on a map beforehand. Look for dedicated bike lanes, walking paths, or parks. Consider the terrain – hills might be great for a workout but tougher if you’re just starting or if conditions are slippery.
Tell Someone Your Plans
This is especially crucial if you’re exercising alone or heading to a less populated area. Let a friend, family member, or roommate know where you’re generally planning to go and roughly how long you expect to be out. Carrying a charged mobile phone is also a smart move, but don’t rely on it solely, especially in areas with spotty reception. Sharing your live location via an app can be another good option for peace of mind – both yours and theirs.
Timing and Weather Considerations
When you exercise can be just as important as where. The time of day and the weather conditions significantly impact safety.
See and Be Seen: The Importance of Daylight
Whenever possible, schedule your outdoor workouts during daylight hours. Visibility is drastically reduced at dawn, dusk, and nighttime, increasing the risk of trips, falls, and encounters with traffic that doesn’t see you. If your schedule absolutely requires exercising in low light, take extra precautions – which we’ll cover shortly.
Weather Awareness
Don’t be caught off guard by Mother Nature. Check the weather forecast before you head out. Extreme heat poses risks of dehydration and heatstroke, while extreme cold can lead to hypothermia or frostbite. Rain, snow, or ice create slippery surfaces, increasing fall risks. High winds can make cycling difficult and blow debris around. Adjust your plans, clothing, or even postpone your workout if conditions seem hazardous. Remember that weather can change quickly, especially in certain regions or terrains like mountains.
Pay Attention! Your ability to react to sudden dangers like cars, cyclists, obstacles, or even aggressive animals depends heavily on your awareness. Avoid loud music that drowns out surroundings or being engrossed in your phone. Staying alert is one of the most effective safety tools you have.
Making Yourself Visible
Assuming drivers, cyclists, and even other pedestrians will see you is a dangerous gamble, especially in low light, bad weather, or busy environments. Take active steps to stand out.
Bright and Reflective Gear
Forget fashion trends for a moment and prioritize visibility. During the day, wear bright colours – neons like yellow, green, orange, or pink are excellent choices. If you must exercise when it’s dark (dawn, dusk, night), reflective gear is non-negotiable. This doesn’t just mean tiny strips on your shoes. Invest in a reflective vest, arm/leg bands, or clothing with built-in, large reflective panels. Remember, reflective gear works by bouncing light back towards its source (like headlights), making you much more noticeable.
Use Lights
If you’re running or cycling in the dark, supplement reflective gear with lights. A white light facing forward and a red light facing backward are standard for cyclists and highly recommended for runners and walkers too. Headlamps not only make you visible but also illuminate the path ahead, helping you spot uneven ground, potholes, or obstacles.
Stay Alert and Aware
Your eyes and ears are crucial safety equipment. Complacency is the enemy when you’re sharing space with traffic, nature, and other people.
Limit Distractions
We love our music and podcasts, but blasting tunes through headphones (especially noise-cancelling ones) isolates you from your environment. You might not hear an approaching car, a cyclist calling out “On your left!”, a barking dog, or someone approaching you. If you must listen to something, keep the volume low, use only one earbud, or try bone conduction headphones which leave your ear canals open.
Scan Your Surroundings
Actively look around. Check for traffic before crossing streets, even if you have the right of way. Watch the path ahead for cracks, roots, loose gravel, puddles, or ice. Be aware of other people using the path – give them space, especially when passing. Keep an eye out for animals, whether unleashed pets or wildlife, which can be unpredictable.
Traffic Rules Apply
If your route involves roads, act predictably. Run or walk facing oncoming traffic so you can see vehicles approaching. Cyclists should generally ride with traffic and obey all traffic signals and signs. Make eye contact with drivers when possible to ensure they’ve seen you before crossing intersections.
Fueling and Hydration
Your body needs fuel and water to perform, and neglecting this can lead to fatigue, dizziness, and poor decision-making, all of which compromise safety.
Carry Water
Even for shorter workouts, especially in warm weather, it’s wise to carry water. Dehydration can set in faster than you think. For longer sessions (over an hour), ensure you have an adequate supply or plan a route that passes accessible water fountains. Sports drinks can be beneficial for very long or intense workouts to replenish electrolytes.
Consider a Snack
For extended exercise periods, carrying a small, easily digestible snack like an energy bar or some dried fruit can prevent your blood sugar from dropping too low, which can cause lightheadedness or weakness.
Dressing for the Elements (Beyond Visibility)
Beyond just being seen, your clothing choices impact comfort and safety in different weather conditions.
Layer Up (or Down)
Layering clothing allows you to adjust to changing temperatures and your own body heat during exercise. Start slightly cool, as you’ll warm up once you get moving. Moisture-wicking fabrics are key – they pull sweat away from your skin, keeping you drier and more comfortable, which helps regulate body temperature in both hot and cold conditions. Avoid cotton, which absorbs moisture and stays wet, making you cold and potentially leading to chafing.
Sun Protection
Don’t underestimate the sun, even on cloudy days. Apply sunscreen with an appropriate SPF to all exposed skin before heading out. Wearing a hat with a brim shields your face and scalp, while sunglasses protect your eyes from UV rays and reduce glare, improving visibility.
Cold Weather Specifics
In the cold, pay special attention to extremities. Wear gloves or mittens, a hat or headband that covers your ears, and appropriate socks (wool or synthetic blends are good choices). Ensure your outerwear provides some wind resistance.
Listen to Your Body
Pushing yourself is part of getting fitter, but there’s a difference between challenging yourself and ignoring warning signs.
Know Your Limits
Be realistic about your current fitness level. Don’t suddenly double your distance or intensity. Gradual progression is safer and more sustainable. If you’re feeling unusually fatigued, dizzy, nauseous, or experiencing sharp or persistent pain, it’s time to slow down or stop. Pushing through significant pain can turn a minor issue into a serious injury.
Rest and Recovery
Overtraining increases your risk of injury and burnout. Ensure you incorporate rest days into your routine and get adequate sleep. Your body repairs and strengthens itself during rest.
Essential Extras to Consider
A few small items can make a big difference in an unexpected situation.
Carry Identification
Always carry some form of ID, perhaps with emergency contact information and any pertinent medical conditions (like allergies or diabetes). This could be a driver’s license, a dedicated ID tag on your shoe or wrist, or even just a note in your pocket or phone case.
Your Phone
As mentioned, keep your mobile phone charged and accessible. It’s invaluable for calling for help in an emergency, checking your location if you get lost, or contacting someone if your plans change.
Small First-Aid Kit
For longer outings or trail adventures, a very basic first-aid kit with antiseptic wipes, plasters, and perhaps some pain relief medication can be useful for dealing with minor scrapes or blisters on the spot.
Enjoying the great outdoors while getting fit is one of life’s simple pleasures. By incorporating these safety tips into your routine, you minimize the risks and maximize the benefits. A little preparation and consistent awareness are all it takes to ensure your runs, rides, and walks are invigorating and, most importantly, safe. Happy exercising!
