[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2017\/04\/running-safety\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2017\/04\/running-safety\/","headline":"Staying Safe During a Run","name":"Staying Safe During a Run","description":"Featuring UPMC PinnacleNow that the weather is warming up, you\u2019re likely to see more people outside participating in different activities.","datePublished":"2017-04-06","dateModified":"2021-05-20","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/campaigns\/southcentral-pa","name":"UPMC Harrisburg","url":"https:\/\/www.upmc.com\/campaigns\/southcentral-pa","sameAs":"https:\/\/share-dev.upmc.com\/upmc-harrisburg\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/04\/running-safety.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2017\/04\/running-safety.jpg","height":326,"width":754},"url":"https:\/\/share-dev.upmc.com\/2017\/04\/running-safety\/","about":["Fitness","Living and Wellness","Safety"],"wordCount":679,"keywords":["Pinnacle Health"],"articleBody":"Now that the weather is warming up, you\u2019re likely to see more people outside participating in different activities. Whether you\u2019re on a bike, rollerblades, strolling through the neighborhood or lacing up your sneakers for a long distance run, it\u2019s easy to find yourself distracted not only by the sunshine, but also by your phone, music or even the thoughts in your head. One group of exercisers especially vulnerable to dangerous situations is runners because they often perform this activity solo.How can I stay safe during my run?Running can take your mind to faraway places long before you experience the endorphins it provides. Whether you want to get lost in the act itself and focus on tempo or speed, or you burn your calories while still allowing that \u201cto do\u201d list to also run through your mind, it\u2019s important to not lose sight of your surroundings.When you\u2019re listening to music, it may motivate you to run faster or further, but it\u2019s also dulling your senses. Runners often are under the assumption that cars see them, but this isn\u2019t always the case. As we know, people behind the wheel can become easily distracted. Last-minute maneuvers and ignoring crosswalk signs are common.Whatever your preference \u2013 trail, track or treadmill \u2013 all require preparation and planning. For outdoor runners, however, extra precautions are needed. The following tips and tricks can keep you out of harm\u2019s way.Use your senses to guide you when heading outdoors: sight, sound, touch and smell.SightThis seems obvious, but it\u2019s important to be aware of your surroundings. When it\u2019s dark outside runners tend to disappear on the road. If you run at dusk, dawn or night, wear reflective or bright clothing so cars can see you. Also make sure you stay in designated running lanes. Run against traffic so you can see (and hear) oncoming vehicles. Finally, while many runners enjoy the quiet of the early morning hours, consider running when it\u2019s still light. Doing so can help you avoid a possible assault or becoming the victim of an auto accident.SoundIt bears repeating: avoid running with your music blaring through your headphones. Keep music low so you can hear car honks or cyclists who may announce they are passing by you on a trail. You should not have music so loud that it drowns out your surroundings. Take a cell phone with you to call in the event of an emergency. Also, consider carrying a whistle to scare away animals or draw attention should you become injured or attacked.TouchTake a self-defense class. If someone were to surprise you, running away may not be an immediate option. ing for a person\u2019s vulnerable locations on the body \u2013 eyes, knees, nose and groin \u2013 may buy you enough time to escape. Runner\u2019s mace is recommended and could be used on a human or animal, if necessary, but make sure you know how to use it. If you encounter a dog without a leash or a bear searching for food, stay calm and move slowly. Do not make eye contact. Running away may give the animal a sense you want to be chased.SmellThey say people can \u201csmell\u201d fear. Don\u2019t allow it! Look confident and sure of yourself and your surroundings. The likelihood you will be attacked while running is low, but feeling prepared is as important as avoiding a dangerous situation altogether. Tell someone where you\u2019re running and when you\u2019re leaving, carry ID to identify yourself and switch up your routine so it\u2019s not predictable. Whenever possible, run with a buddy. There\u2019s safety in numbers and you become less of a target.As for the physical act of running, make sure you start slow, get your doctor\u2019s approval, stay hydrated, wear sunscreen and purchase proper shoes and attire for the weather. PinnacleHealth sponsors many sanctioned walks and races and we welcome you to join us in support of a cause or for your health. "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2017","item":"https:\/\/share-dev.upmc.com\/2017\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"04","item":"https:\/\/share-dev.upmc.com\/2017\/\/04\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Staying Safe During a Run","item":"https:\/\/share-dev.upmc.com\/2017\/04\/running-safety\/#breadcrumbitem"}]}]