As the dates for the 2017 Queen City Marathon get closer, you're likely looking for ways to up your training program. To improve your fitness and endurance, you need to be getting out there now for training runs.
While hitting the road or trail solo can be a great way to enjoy some "you" time and focus on your marathon preparation, it also carries some risks with it. This is especially true for women who go out running alone.
You don't need to forgo running on your own, however. Though you will be safer when you can get out there with a training buddy, you can still enjoy your solo runs by taking a few extra precautions to make sure you stay protected while on your own.
1. Plan your route and tell someone where you'll be
"Try to stick to populated areas so you pass other people."
The best way for any runner to ensure their safety is to know their route ahead of time. You'll be less likely to get lost or be surprised by unknown hazards if you research or know your path before you head out. You're also safer when you're familiar with your surroundings, so you know if anything is off and can make an easier get away in case of danger. Try to stick to populated places so you pass other people and decrease the chances you end up in an isolated area alone.
Yummy Mummy Club reported that you can improve your safety even more by alerting someone of where you'll be running and how long you plan to be gone for. Whether you tell your partner or roommate before you head out, text a friend or make a social media post about where you're going, it's a good idea for people to know where you are if anything happens and they need to find you.
2. Be aware of your surroundings
Knowing your route is helpful, but don't let that make you too complacent - you still need to stay aware of what's going on around you. Canada Running Series recommends you avoid headphones when going for solo runs - blocking out the sounds around you make it hard for you to stay alert and could make you an easy target.
You also don't want to make your runs too predictable, either. Mix up the exact path you take and the times you go running. It'll decrease your chances of getting tunnel vision on your run and tuning out your surroundings. It'll also make it harder for anyone else to track you without your knowledge.
Stay aware of your surroundings when you go out for a run alone.
3. Keep your phone and wallet with you
Make sure your phone is fully charged and always take it with you on a run. You never know when you may need to call for help, or someone will need to reach you for something urgent. Your smartphone can also help you map and share your route or provide directions back to a familiar location if you do happen to get lost or turned around.
Likewise, keep your ID and some money or a debit card with you in case you need to get a ride home or stop to pick up some emergency supplies in case of an injury.
4. Stay visible and follow the rules
Whenever possible, go for a run during the day. If you do plan to run at night or early in the morning, you should be sure to wear a light and reflective clothing, especially if you'll be running on the road. Always follow the basic rules of running or regulations for the trails you're on to maintain your safety - don't go down closed paths, and always move against traffic, for example. While you need to take extra precautions as a woman who runs alone, it's important not to overlook the safety basics of being an outdoor runner.
By following these basic safety tips, you can improve your solo runs and ensure you stay protected, so go ahead and get to training for your next marathon!