Take responsibility for your own Safety whilst out Running

  • If you can, run with a Group or with a friend. If going alone, text a friend your route and time
  • Carry a mobile phone and wear an ID band
  • Don’t wear headphones as you won’t hear the traffic or what’s going on around you
  • During the day time wear light or fluorescent clothing so that other road users can see you. At night, wear reflective clothing or at least clothing that has reflective strips
  • Run in well-populated, lit areas if you are running by yourself
  • Check the weather and be prepared. Dress for the second mile not the first. Layering is key!


Top Tips for Avoiding Injury

Injuries happen and whilst there is no magic formula for avoiding them, a greater understanding of some of the pitfalls may just be enough to keep you on your feet and running.

  • Don’t do too much, too soon. Patience really is a virtue. A Walk-Jog progamme is the best place to start, gradually increasing the amount of time spent jogging and gradually reducing the amount of time spent walking. Don’t increase your weekly mileage significantly, especially if you’re a beginner. A general rule of thumb is to increase it by no more than 10% each week. Many local running groups offer Couch2 5k courses which slowly build up the amount of time spent running. Why not contact your local group to find out more?
  • Try “running tall” and your head will lift and spine lengthen. Add to that relaxed arms and shoulders and you’re half way there. Push your chest up and forwards, try to keep your pelvis level (imagine it’s a bucket full of water that you don’t want to spill) and keep your bottom and tummy tucked in.
  • Wear the correct trainers. Running shoes have evolved over the years and are specifically designed for the task, protecting your feet as they hit the ground. Do go to a specialist running shop to get advice.
  • Work on your core stability and strength. If these muscles are weak, they won’t do their job properly in keeping you “running tall”. Other muscles step in that aren’t designed to do the job and they can pull the body out of alignment and make you more susceptible to injury.
  • Trick of the trade: Imagine holding a crisp between your thumb and forefinger with your thumb uppermost, then try not to break it! This keeps your arms and shoulders relaxed. Look ahead and not at your feet. And, most important of all….Keep smiling!

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