Most marathon training safety is common sense.
But bear in mind that some of the time when you are out running you will be:
- physically shattered
- dehydrated; and
- possibly not thinking clearly.
So it’s a good idea to plan ahead to avoid problems.
Looking after yourself during a training run
These simple precautions will help you avoid injury and illness while you are running:
- 2 hours before a run start drinking enough water to make yourself properly hydrated and make sure that you have eaten enough food of the right types.
- Warm up and stretch properly before you set out.
- Don’t start running until you feel you are physically ready.
- On a baking hot summer’s day, try to run at a cooler time of day if you can. Use sunscreen liberally. Wear a hat or cap.
- Ensure that you have a good supply of water or sports drinks throughout the run if you’re out for more than an hour.
- Use a heart rate monitor to keep tabs on your heart rate. Don’t overdo it.
- If you feel an injury coming on stop – there’s no point in completely ruining your training schedule for the sake of bloody-mindedness.
- If you suffer an injury while running, how will you get home?
- Take a mobile phone with you.
Other running safety tips
Stepping out into a sometimes hostile environment can bring its own problems.
It’s worth considering these precautions too:
- Run with a training partner.
- Don’t go out in extreme weather conditions.
- Keep alert, especially if you are running in a slightly dodgy area or if people nearby behave in a suspicious way.
- Ignore any onlookers who might want to take the mickey out of you as you run by.
- If someone tries to talk with you keep moving.
- Familiarise yourself with the route enough to know where you might get help if you need it.
- Take enough money for a ride home with you.
- Wear something bright so that other road users and pedestrians can see you coming.
- If you are running at night, wear reflective clothing.
- Plan your route to avoid dangerous neighbourhoods and other running hazards.
