Heath & Beauty - Free Fitness Library
Safety before fitness
If you're one of the many outdoor training enthusiasts take heed of these simple precautionary guidelines. Stay fit by all means, but make it your first priority to stay safe!
Follow our Exerciser's Highway Code and you too can enjoy some truly cool runnings!
1. Avoid wearing a personal stereo when you are out power walking or
jogging.
If you can't hear what's going on around you then you are asking for
trouble.
You become a liability to both motorists and cyclists a potential unsuspecting
victim! if you must have music while you exercise then take an aerobics
class or use the gym.
2. During dark nights wear bright clothing, make sure other road users can see you clearly.
3. Avoid wearing provocative clothing, keep covered up when you're running.
4. Whichever direction you decide to run or walk in, always make sure you are on the side of the road that faces the on-coming motorists - don't run in the same direction as the traffic.
5. If you are exercising alone, always make sure that someone knows you're out training, tell them where you're going and what time you expect to be back.
6. Avoid running/walking too near the curb - this way no-one can try to pull you into a car as you pass.
7. Never run in wooded areas alone. If you want to run through forests or canal areas, form a walking/running group of 4 or more, otherwise, stick to busy streets, parks and wide open spaces with plenty of people around.
8. Always stick to well lit areas when exercising at night or early morning.
9. Don't always stick to the same route - you should never run the same roads on consecutive days, also, try and vary your exercise times slightly.
10. Carry a personal alarm and don't be afraid to use it. If anyone appears to be behaving a threatening manner, a short blast on the alarm will normally shock them away from you.
11. If you don't have an alarm and your instincts tell you that you're in a threatening situation, seek help at the nearest shop, restaurant, pub, garage of police station. Don't be embarrassed to ask for help or assistance.
12. If you think you are being followed get help. Carry the number of your local police station in your bum bag, run to the nearest pub/garage and call them. If you don't want to call the police then call a friend who can come and pick you up. If none of your friends are home, order a taxi from a reputable cab company that you are familiar with. Whatever you do, if you think someone is following you, do not run home, they might just follow you!
13. Always make sure you carry change for the telephone and enough money to pay for a taxi home. If you don't have enough money on you, most cabs will let you run into your house to pick up their fare at the end of the journey.
14. Always carry money and keys in a secure place i.e. bum bag or ankle purse. Invest in a personal alarm. Some are designed as watches.
15. If you're roller blading/skating, make sure you know the legitimate skating areas. It is illegal to blade in certain public parks.
16. Don't blade/skate in heavy pedestrian areas or on the roads. Control your speed and make sure you know how to stop suddenly under pressure.
17. Make sure you wear protective clothing and pads when blading or skating.
18. For personal health safety don't forget to use sunblock if you exercise for any length of time outdoors in the sun.
19. Keep hydrated avoid dehydration, which causes fatigue, headaches, muscle cramps, and, in extreme cases, heat exhaustion. Plan your activity routes so you can get a drink at a brief stop or carry a mini belt flask. Remember: Drink 10-20 minutes before you exercise. Drink 3 ounces of water every 20 minutes during exercise and drink immediately afterwards. Avoid salt substitutes, water is ideal.
20. Wear clothing that allows sweat evaporation and ventilation. On very hot days exercise in the shade or cover the head with a cap to guard against sunburn and dehydration.
Some of these guidelines may seem melodramatic, but trust your own instincts. If you're not looking out for your own safety, you can't expect anyone else to do it for you.
By Lydia Campbell