Staying Safe
Staying Safe and Getting the Most From Your Exercise.
It is imperative to observe certain rules of safety whenever you go out for a run, jog, swim or walk.
This is particularly important during Autumn and Winter, when nights are drawing in. By taking note of the following safety rules, you will enjoy trouble-free exercise and keep yourself safe.
Face the traffic: If your routes do not have pavements and you are forced to walk or run on the road, always ensure you are on the right hand side of the road facing oncoming traffic.
Be safe, be seen: If you are training in low light conditions, at dusk or after dark ensure that you are dressed to be seen. Drivers at night or early mornings are rarely on the lookout for walkers or runners, so you need to advertise your presence as vividly as possible. Wear bright-coloured or reflective clothing. Many brands of walking and running shoes have reflective material on the heels, and tracksuits, bibs and rain suits can now be purchased with reflective strips. Reflective and LED belts and armbands are also particularly good as getting you seen.
Never wear black or dark clothing which renders you invisible to traffic.
It’s better together: If possible, train with a partner. This increases your safety; it also makes your training so much more enjoyable. In the absence of a training companion, always tell someone which route you will be taking and what time you expect to return.
Leave the valuables back home: You might want to wear a watch with a stopwatch function and/or your mobile phone to record your run on Strava. Which should be securely strapped to your person and if possible, out of sight.
Vary your routes: Don't establish regular patterns by taking the same route at the same time every day. Keep one step ahead by randomly varying your routes and the times that you go out. Not only is it safer, but it's a lot more interesting!
Be alert: If you like to listen to music whilst running, ensure that you remain alert to any potential dangers, be it a dog, a fast-approaching car, or the sound of other people around you.
Warm Up, Stretch and Cool Down: Warming up, stretching and cooling down are essential components of any exercise – so do not neglect them. By just taking a few minutes to effectively prepare your body for exercise and allowing it to cool down appropriately, you will get the best from your training as well as minimise your risk of injury.
Warming up – A typical example of an adequate warm-up would be to start by gently mobilising the major joints of the body, then continue by walking for 60 to 90 seconds, building up the pace every 10 seconds or so. You could also jog on the spot for 2 minutes, or until you start to get to warm before moving onto your stretches.
Stretching- Your stretches should include all your major muscle groups. Begin by stretching the legs and back. After this, focus on the smaller muscle groups. Your muscles should always be stretched slowly and the stretches held for at least 10 to 15 seconds.
Cooling down-Cooling down is just as important as warming up and stretching. Once your distance is complete, you should not come to a complete stop immediately, as this encourages the muscles to contract too quickly and could cause an injury. Continue your cool-down with a stretching session of all the major muscle groups before you get cold – but this time, stretches should be held for around 15 to 20 seconds. Longer stretches allow muscle tension to fall and the muscles can be stretched further when they have been in use.
Links you might find helpful -
https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/
https://www.coachmag.co.uk/exercises/1492/50-best-running-tips