Since I’ve been tracking a number of outdoor miles, often early in the morning on my weekends when there are few people around, I’ve had a lot of time to think about safety precautions and the things I do to be safe while running. Here’s a list of safety tips for outdoor runs that I live while getting in my miles.

Safety Tips for Outdoor Runs:

Turn the Volume Down.

If you are anything like me you NEED music to run to. I can’t stand to hear my own breathing and I need something to zone out to or sing along to, depending on my mood. But having headphones in can make you unaware of the other sounds around you. Turning the sound down so you can hear more of your surroundings can be a good first step in staying safe while out running. If you can run without headphones - even better.

Familiarize Yourself with the Trail Ahead of Time.

DOn’t just strike out on a new path or trail or road without familiarizing yourself with it first. I like to bike or drive the route first, taking note of various landmarks and points of interest. How far apart are the cross roads or the exit points to the trail? How often will I see a house or store front? If I am in need of assistance on the run, where can I find it? If you can’t bike or drive the route, walk it with a friend first.

Stay Alert.

It can be really easy to get in the running zone and keep your eyes focused only on the road ahead. Instead of concentrating on the horizon or just on the miles ahead of you, take time every few minutes to glance to the side and behind you. Make yourself aware of your surroundings, who is coming up on your rear, who did you pass recently and where are they now, etc… Doing this may also mean you get the added bonus of seeing more wildlife and other points of interest on your run that you might have not noticed when focusing dead ahead. The other day I saw a giant buck hiding in the brush just 10 feet from my path. It was awesome!

Tell Someone Where You Are Going.

Don’t just head out for a run without telling someone where you are going and the general route you will take. Tell a roommate or family member, text a friend, Make sure someone knows what you are up to and what your time frame is for the run.

Take Your Phone.

No matter the potential emergency it’s always helpful to have your phone on you in case you need it. You never know what could come up as you’re out running - a twisted ankle, a rabid dog, a sudden lightning storm, etc… Having your phone will give you a little peace of mind as you run and help you get out of a potentially dangerous situation. It’s good too to know how to place an emergency call from your phone. Set-up an emergency contact that you can easily call should something happen.

Avoid Running at Night or Early in the Morning.

As the weather begins to change and the days get shorter it can be really tempting to start a run while it is still dark or run while the light begins to fade at the end of the day. But dark trails make it so much more complicated for you to stay alert of your surroundings, and harder for cars to see you as they are driving by. If you can’t get your run in during the bright hours of the day, opt for an indoor treadmill run instead, or cross train and do something different.

Run with a Buddy.

Whether that buddy is another person or the pet pooch, having another body along for the ride can make it easier to be aware of your surroundings and any potential dangers. After all, four eyes are better than two! Plus, the addition of a friend can make the run go by quicker!

What do you do to be safe while out for a run?