How to Stay Safe During Outdoor Fitness: Tips for Runners

For many, exercising is enjoyable regardless of where it takes place. For others, there is a great difference between exercising outdoors versus indoors. But it’s about so much more than just a personal preference.

Spending time in nature is rejuvenating. Exercising outdoors is linked to a number of health benefits, such as reduced anxiety, improved mood and overall mental health, as well as lower chances of developing chronic diseases. What’s more, working out outside is believed to help improve sleep as daily exposure to light helps us regulate our sleep and wake cycles. It also helps us boost our vitamin D levels. These benefits alone are worth considering.

If you still might be fearful of going out for a run if you live in an urban area with high crime rates, or if you just don’t feel safe walking alone for any reason, this guide to staying safe during outdoor fitness will help you overcome the fears and get started with your outdoor fitness journey.

Plan Your Routine

If you’re running or cycling outside, you should have a routine planned out in advance so you can better focus on your exercise. Choose a populated area that you know well to minimize any risks, such as getting lost or harmed. It’s best to avoid going out to run at night altogether, but if you don’t have the time for exercise during the day, then choose a well-lit, safe area near you and try to avoid empty streets.

Stay Aware of Your Surroundings

When exercising outdoors, many of us enjoy loud music and get sort of lost in our minds, but it’s important to stay alert to your surroundings to avoid accidents and injuries. If you aren’t careful, you may bump into a child or an object, trip over and be harmed. Joint injuries are especially common. 

Also, be mindful of animals as well. Some dogs are unpredictable, so pay attention when running near them, especially the most aggressive dog breeds such as pit bulls. If you notice a large dog is coming, slow down so as not to scare them and stay at a safe distance.

Carry Safety Essentials

Exercising outdoors is an adventure, and no wonder some people can’t experience the same joy and adrenaline when exercising indoors. However, it’s a smart idea to carry a few safety essentials with you, as you never know when you might need them. For example, you get injured or seriously tired and want to get a cab back home, but your phone has died, so you can’t get a taxi or call someone to pick you up. Or you forgot your ID or your water bottle. 

Nutrition and staying hydrated are essential for a successful workout, so make sure to carry enough water when running or cycling and pack an energy bar or a banana. Next, ensure your phone is charged. Don’t forget to bring your ID, just in case, and if you can, bring a lamp as well. It may sound like a hassle, but having these items ready will give you peace of mind. 

Be Prepared for Insects and Bad Weather

If you’ve decided to start exercising outdoors for the first time, you should be prepared for unexpected disruptions such as rain, storms, or relentless mosquitoes and other insects during summer. You can protect your skin by applying an anti-mosquito solution or wearing protective clothes that cover your arms and legs.

Be sure to check the weather forecast before going outside to avoid sudden changes and prepare for the conditions. If it starts raining in the middle of your run, a water-resistant jacket and hat will make all the difference. For cooler days, you should wear multiple layers of clothing. This helps the body regulate temperature so you don’t end up with a cold. Applying sunscreen should also be an important step in your preparation to avoid sun damage and premature aging.

Exercise with a Friend

If possible, exercise with a friend, workout buddy, or a fitness trainer, as it’s not only safer but also way more enjoyable compared to running alone. Having someone close by means you can help each other in case of an emergency and keep each other company, so the exercise doesn’t feel like a chore.

Additional benefits of exercising with someone, according to experts, also include increased motivation and higher chances of succeeding with your fitness goals as you’re more likely to stay committed to your objectives. You also probably don’t want to disappoint someone, so you’ll show up even on days when you don’t feel like working out. And it works both ways, helping both of you to stay consistent.

If you’re running out, make sure to inform someone of your whereabouts and when you expect to get back, so they know your route and how to locate you in case something unexpected happens, or you’re unusually late.