When you’re training for your first 5K, it’s important to get started with good safety habits. Col. Wayne Mock, public safety manager for the Midtown Alliance and an avid runner, cringes when he sees runners and walkers texting, listening to music via their MP3 players and running solo at night.
“You need to run with someone,” says Mock, who logged 30 years with the Atlanta Police Department. “And you need to take safety precautions, even if it’s a little bit inconvenient.”
Here are 10 more of Mock’s safety tips:
1. Train with a partner: It's a tip that doesn't just apply to women, sketchy neighborhoods and after-dark hours. "You could pass out from the heat and not have anybody to call for help," Mock says.
2. Don't listen to music with earphones: You can't be in tune with your surroundings if you block them out with music. You can't hear cars, sirens, dogs or people coming up behind you.
3. Avoid dark clothing: "Clothes need to be extremely bright," Mock says. He likes green and orange. Wear reflective tape even in the daytime.
4. Replace running shoes every 300 miles: When shoes get old they have less support and you have a greater chance of tripping and falling. As your shoes approach the 300-mile mark, rotate in a second pair. By the time the second pair is broken in, you can retire the older pair.
5. Run or walk facing traffic: Even if you're on a sidewalk, it's safer to go against traffic. "That way you can see what's coming and make a decisive move," Mock says.
6. Carry pepper spray: Mock recommends a small container of pepper spray with at least 5 percent cayenne. Pepper gas can be used to subdue a menacing dog as well as a mugger. Hook your pepper spray on a keychain or belt, and make sure you can access it quickly.
7. Carry ID with your blood type: If you're rushed to the hospital, doctors need to know your blood type.
8. Carry a cell phone: You never know when you'll need to call for help.
9. Yield the right-of-way: Yes, pedestrians have the right-of-way, but don't count on drivers doing the right thing. Yield to cyclists, scooter riders and kids on skateboards. "Yield to everybody," Mock says.
10. Plan a safe, well-lighted route: Many accidents happen when runners trip over obstructions. Try to train during daylight. If you have to train when it's dark, choose a route with lots of people around and the best lighting possible. Look for places like restaurants and gas stations where you can go if you feel unsafe.
When you’re training for a 5K, you’ll have greater peace of mind if you take reasonable safety precautions. “These are small things anyone can do,” Mock says. “It’s worth a little inconvenience to make sure you’re training safely.”
About this series: Training for Your First 5K appears Wednesdays and features expert advice for all aspects of preparing for a 5K. Created by the Kaiser Permanente Run/Walk & Fitness Program, the goals are to inspire metro Atlantans to get fit and to promote workplace wellness.
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