...or how you can manage to feel as confident as possible on your running laps, even as a woman.
The Women's Run 2024 starts in a month's time! So it's high time to enjoy regular runs in the great outdoors. Especially now that the days are long and it gets hot at lunchtime, it is advisable to run in the morning or evening. Unfortunately, women in particular often feel unsafe at dusk, especially if they are out and about alone. However, a running routine and the associated targeted emotional recovery can only take place if we can relax and concentrate on exercise during our time outside. "Mir luege zu dir" and give you in this blog Tips on how you can increase your safety when running and improve your subjective sense of well-being.
Preparation:
- Let someone know where you are going and how long you expect to be on the road. This is important in case something unforeseen happens.
- Study the weather forecast and adapt your running plans and especially your running route to the weather.
- Drink enough water before running, especially in hot weather, to avoid dehydration. Eat a snack before long sessions some time before the run.
Equipment:
- Wear shoes that are adapted to the surface (road vs. trail, wet vs. dry) and your running technique (neutral vs. stabilized, heel vs. midfoot). This will help you avoid pain, insecurity or even injury when running. Our friends at SportX will be happy to advise you.
- Wear clothing that is suitable for the weather and also increases your visibility. In the dark, it is always recommended to wear a headlamp and reflectors (there are reflective vests for runners, for example).
- Take an extra layer of outer clothing and some water with you on long runs.
- Carry an emergency card or ID with important contact details and medical information with you on longer runs or in remote, dark areas.
- Make sure you have a cell phone with you so that you can call for help in an emergency.
Route planning:
- Avoid remote or unsafe areas, especially at night.
- Plan your route so that you have to run on roads as little as possible. However, if this is unavoidable for a short time, run against the traffic!
- If you like to run after work, choose a route on which you feel safe. For example, because it is mostly illuminated or reasonably busy.
During the run:
- If you feel strange or uncomfortable while running, change your route or turn back. Trust your instincts. We therefore advise you to run without music or with just headphones in your ears. You'll be more focused and attentive this way.
- Especially in unsafe areas or at night, it can be very relaxing to run in company. You can certainly also spontaneously join another runner.
- Watch out for warning signs such as pain, dizziness or shortness of breath. Take breaks if necessary and seek medical help if required.
We very much hope that these tips will help you to enjoy running outside at any time of day or night. "I'm looking forward to seeing you" and we really hope so, to meet you in person soon at the Women's Run on June 9, 2024.
