Running safely
It’s important that everyone makes their run as safely as possible. We have put together some helpful ways to enable club members to run safely whether running with the club or on their own.
These tips are not intended to be comprehensive and everyone should act in a way that is appropriate to the circumstances. Watch out for yourself and others.
And don’t forget the Highway Code applies to pedestrians, cyclists and vehicles. Rules 1-35 of the Highway Code specifically apply to pedestrians.
General Tips for Running Safely
Never run if you are feeling unwell or are injured.
If possible try to run with someone. If you are running on your own tell someone when and where you are going.
See and be seen is the golden rule. Always wear high viz clothing and if it is dark some sort of reflective clothing. Poor light, mist, fog, rain and snow can all reduce a drivers ability to see you.
If you are running at night think seriously about using head lights or running lights. See and be seen.
If you are running on the road always run facing the oncoming traffic. Don’t run more than two abreast and be prepared to “single up” quickly. Be aware you may need to temporarily cross the road to improve visibility at a sharp bend.
Warn others of approaching traffic especially if it is coming from behind. Be vigilant for electric cars and cyclists which will approach almost silently.
Always use footpaths, pedestrian crossings, traffic islands, bridges, subways and any other safety feature that is available.
Be vigilant when running on roads that are narrow, that are busy or that have fast moving traffic. Busy junctions, roundabouts, unlit roads and roadworks also need the full attention of everyone.
Avoid wearing anything that restricts your vision. This can include hats and hoodies. Consider wearing contact lenses instead of glasses in the rain.
Do not wear earphones as this will impede your hearing and will make you unaware of your surroundings such as the danger of oncoming cars, dogs etc. You will be oblivious to car horns and shouts of "watch out". If you are running in a group you will not hear warnings from those in front of you and will not be able to pass the warnings to those behind you.
A secure pocket or bum bag is a good way of keeping possessions out of sight and safe. Useful items include:
a mobile phone (we always recommend this and you should consider it vital if running on your own)
keys
any medical equipment you need like an inhaler
some money
a basic first aid kit
identification and any special medical information
a foil blanket in winter
These things are especially important on a long run or if you are leading a group.
Be courteous. Make way for other pedestrians. Say hello and thank you - especially to those who stand aside to let you pass. Try not to frighten other pedestrians by running up behind them.
Steel is harder than flesh and bone. So look. Never expect a motorist to know where you are going to run. Look again. When crossing side roads check no cars are tuning in and pass behind cars coming out of side roads. Look again. Always use the 'look thrice' rule when crossing the road and only cross when you are certain it’s safe.
Running in Groups
It’s best to run in groups for a variety of reasons, the most important being safety in numbers.
Always look out for the well-being of the group members particularly if they are new, or are nervous or not keeping up for some reason. Never leave a group member behind.
Generally one person should lead and one person should be appointed as a tail runner. The tail runner is very important as they can see the whole group ahead of them. Leaders should check in regularly with the tail runner who can more easily monitor the group and ensure no one gets left behind.
If the group stretches out, when space and traffic allow, loop back to keep the group together. As a rule of thumb the leader and tail runner should always be able to clearly see each other and communicate.
When running side by side or in a group exercise extreme caution. The runners on the outside can be in danger from cars on virtually every type of road - especially on narrow country roads.
Never run closely packed together. This will block your vision of obstacles such as kerbs, potholes, bins, bollards and the dreaded doggie doodahs! Keep well apart so that you can see what is coming.
Warn others behind you of any obstacles - shout out loud so everyone can hear and avoid the obstacles .
Winter Running
Do not run in icy conditions, runners often slip on ice. Be aware of freshly fallen snow which can be slippery and may cover ice. Snow also covers trip hazards such as uneven ground, kerbs and potholes.
Wear clothing in layers so as to trap a warm layer of air, but avoid overdressing.
Consider carrying/wearing a hat and gloves in winter conditions, you may not need a hat whilst running, but if you stop you will soon become cold. Remember that the body loses much of its heat from the head.
Don’t forget to have warm dry clothing to change into after your run.
Summer Running
Make sure that you are hydrated before going out on a run in summer even when the sun is not shining.
Take adequate drinks with you and replenish if necessary.
Warm muggy conditions induce excessive perspiration - you will need to take sufficient drinks to combat this.
If you feel dizzy, nauseated, as if you have dry skin or chills, stop running, get a drink and seek help immediately.
Route Planning
If you are leading a group it is always helpful to do a recce of the route before you run it and plan the run taking account of obstacles, road safety, crossings, surface, street lighting, short cuts, etc.
Always plan the route carefully to avoid getting lost and to take into account the ability of the people running with you.
Vary the route if you run regularly. If you run the same route regularly run it in reverse regularly too.
Circular routes may be safer because you don't have to retrace your steps.
If possible check the route beforehand. Ask yourself do other people use it, is it well lit, is there a good surface, where are good places to cross roads, are there footpaths, etc.
Dealing with Dangerous Situations
Always stay alert when running; the more aware you are of your environment the less vulnerable you will be.
Be aware of dogs, give them a wide berth. Avoid running up behind horses, use your discretion and listen to any advice from the rider when passing them.
If you are running on the road and an approaching car is not giving you a wide berth, do not hold your ground, swallow your pride, get off the road and live to run another day.
If a car is following you at a slow speed and you consider it suspicious, run calmly to a public place and call the police.
Report accidents or incidents through the clubs processes as appropriate.