Sure, you might wear sunglasses to keep from squinting, but how much care do you really put into protecting your eyes from the elements?

One thing I can’t give expert advice on is running with glasses or contacts, as I’m one of the lucky ones who doesn’t need them…yet. For some tips on managing corrective eyewear, checkout this Runners World article.

Sweat and Sunscreen

Summer in Charleston means humidity, which means sweat doesn’t dry but pours down your face. Combine sweat and sunscreen and your eyes will sting badly, not to mention the sensitive skin around the eyes can be damaged as well. Sweat bands and hats are my favorite trick here. Not only for absorption but you can also avoid sunscreen underneath. Win.

Sun’s Damaging Rays

Long runs can mean exposing your eyes to harmful UVA and UVB rays for hours at a time. Not great for your eyes and not great for keeping the squinting, and eye lines at bay either. As a safety concern, you also want your eyes wide open to see what’s going on around you. Sunglasses, visors, and hats are a runners best friends.

Wind and Debris

I recently did an ultra relay that was a whole lot of trail running in the wind ALL day. I expected to be tired, gross, and sore but I underestimated the toll on my eyes. At the end of the day they were super red and full of dust. It wasn’t sunny out, so sunglasses just weren’t on my mind and I had nothing protecting my eyes from anything blowing around. Wearing sunglasses can help keep some of that out.

Random Objects

Though maybe not as common, I’ve definitely been “in the zone” and gotten a slap in the face from a rogue branch a time or two. Wearing sunglasses helps ensure that the branches stay out of my eyeballs.

You might also like:

Sweaty Davis Eyes

The post The one part of the body most runners overlook appeared first on Run Like a Kenyon.

Plan ahead

Whenever possible try and find running routes before traveling so you know what to expect. Mapmyrun is one option to check out routes that other runners have planned out. If you’re traveling to an unknown area planning ahead is key to staying safe so you know where you’re going. Make sure to take your phone, tell people where you’re going, and take extra precautions than you might at home.

Don’t stress

Chances are you’ve spent time and money planning this vacation. Even if it’s just a nearby trip for the holidays, you still want to make the most of your time, so don’t let the stress of a missed workout keep you from enjoying yourself. If you can get a run in that’s great but if you can’t make it happen, try again tomorrow. If you’re training for a race and are worried about getting too far off track, check out my tips for missing runs.

Invite friends and family

Ok, maybe they aren’t runners but that doesn’t mean they can’t come with you to the park and walk or hang out while you run some laps and check out the scenery. If they are runners, all the better you can run together. Having company can help motivate when you’re on vacation. I know I have a hard time getting out the door when everyone else is sleeping in or relaxing.

Sign up for a local run

If there’s a local race that looks fun while you’re in town consider signing up. Holidays are a great time for fun runs like turkey trots or hot chocolate runs. If your budget is tight, consider spectating to get yourself into the energy and going for a run afterwards. To be clear, I’m not suggesting you run the race without signing up, that’s called banditing and it’s NOT COOL.

Just move

When all else fails, just move your body. Not all vacations are setup for running and that’s ok! Take a walk, go for a swim, rent a bike, you get the idea. Not running doesn’t mean being lazy. And being lazy doesn’t have to be bad either. Everyone needs a break once in awhile.

You might also like:

Using Running as a Way to Explore

The post 5 Tips for Running While Traveling appeared first on Run Like a Kenyon.

Oh, and it would be irresponsible of me not to mention again that I am not a doctor, these tips are based on my own experience and research, ok? Thanks.

The “above the neck” rule

Speaking of being responsible, I must mention that if you at all suspect you have COVID, just go get tested and wait it out. There are too many unknowns.

Global pandemic virus ruled out, there’s a commonly held rule that many runners use to know whether it’s safe to work out. Generally, if your symptoms present “above the neck” (think runny nose, sore throat, headache, etc) then you’re likely fine to exercise. Sometimes going for a run can even help break up nasal congestion and leave you feeling better.

If however, you’ve got a cough, chest congestion, aches, etc “below the neck” it’s probably wise to take some rest days and recoup.

A little rest never hurt anyone

Sometimes you need to have a hard talk with yourself. Do you just feel blah and want to skip your run? Or do you really not feel well and should be resting? Honestly, if the answer is yes to either it’s ok to rest but just getting an answer might motivate you to keep going. That said, a day or two of rest won’t derail your fitness or training goals. It really won’t, I promise. If you’re not feeling well, your body is probably telling you to chill out for a minute.

Stay Hydrated

Whatever you decide, make sure to keep up your hydration game. Hydration is always important but when you’re sick it’s even easier to get dehydrated. If you have a headache and decide to go out for a run, just make sure to hydrate really well. Maybe even more than normal. Adding some extra Vitamin C might be a good idea as well. I’m a big fan of adding something like Emergen-C to my water every so often.

Know when enough is enough

If you decide to go for a run while you’re sick, really take stock later that day and the next. Are you feeling any worse? If so, it’s a good idea to rest.

You might also like:

Rest. A Love-Hate Thing

5 Common Runner’s Training Mistakes

The post Should You Run When You’re Sick? appeared first on Run Like a Kenyon.

In warmer months, over dressing is simpler. You’re already warm when you start and worst case, you can usually just remove a layer. When the temperature drops, things get trickier. There’s a tendency to pile on too many clothes and while, sure you can still remove a layer you’ve got an added factor. Wind chill.

Consider this: You’re cold, it’s 30 degrees out and you put on a long sleeve cozy shirt and for good measure add another one or a jacket. You start running and now you’re too warm, you’re sweating and need to strip down a bit. You take off your outer layer, but the inner layer is too loose, too sweaty, and the chill hits and you’re shivering. Not only is that a pain in the you know what…but now in addition to stressing your body with a run you’re stressing it with a drop in temperature and messing with the ability to self regulate.

That was a lot, sorry. Fear not. I’m here to help and with a little knowledge and practice you’ll soon be a pro.

Dress like it’s warmer

Ok, I know. It’s cold outside and you’re warm and toasty inside. The thought of walking out in anything less than a puffy jacket seems crazy. However, the key to winter running is dressing like it’s a 10 or so degrees warmer than it is, because once you get out there…you WILL be warmer. Trust me, a few brief moments of discomfort will serve you well in the long run.

It’s also important to remember that we all have our own standard of normal. What I mean is, some of us run a standard 98.6, some of us run hotter. Some of us barely sweat while some of us can wring out their run gear like a wet towel. That’s all to say follow these guidelines, but if you aren’t warm enough during your run, next time add more. If you’re too hot, take away. Just be smart.

Here’s the Run Like a Kenyon guide when the temps get below 50 degrees F:

40-49 degrees – long sleeve moisture wicking shirt, shorts, capris, or tights depending on preference, gloves if you want them or have something like Raynaud’s, and a headband might be needed if particularly windy to cover the ears.

30-39 degrees – same as above, but add an optional light jacket or vest and definitely consider the gloves and headband.

20-29 degrees – think layers, either a long sleeve moisture wicking shirt AND short sleeves underneath to keep the core warm, or an added light jacket or vest, pants or tights depending on preference, gloves and a headband for the ears.

10-19 degrees – two long sleeve moisture wicking shirts, pants or tights (maybe both depending on the temperature rating of the tights), gloves or mittens, headband and hat. Maybe throw on a windbreaker for extra breezy days.

0-9 degrees – all of the above, plus a balaclava or ski mask to cover your face.

below 0 – you do you, I’m out.

Warm Up

It may help alleviate some of the immediate cold shock to do a quick warm up inside. Check out my essential pre-run stretches for more info. The key when warming up inside is to NOT break a sweat. If you start out sweating the cold wind will be a real shock to your system when you get outside.

On super windy days it can also be helpful to start against the wind (anyone else singing?). If you start out against the wind, by the time you are at your sweatiest and tired, you’ll have the wind at your back.

Change out of wet clothes ASAP

Hooray! You’re done with your run in the elements. Now don’t sit around in those cold sweaty clothes. Even if you’re not ready to jump into a hot shower, which is my fave thing to do to warm up, get out of those clothes before you get the chills. Trust me on this.

Another thing I love to do is drink something toasty post run like hot cocoa (or Hot Chocolate Tailwind) to warm myself up after a chilly run. Now, doesn’t that make you a little less reluctant to get out there?

The post What to Wear: Winter Running Edition appeared first on Run Like a Kenyon.

No, I’m not fishing for loot…although I’m not one to decline a gift. The season of giving is upon us and you might be looking for a holiday gift guide for the runner in your life. On the one hand, runners can be pretty particular about their gear so gifting can be a challenge, but on the other hand we never tire of talking about running, thinking about running, wearing cool stuff, trying new products, etc so you can’t go too far off course (see what I did there?).

First you have to consider how well you know the person. For instance, I have friends who I run with ALL the time and I still wouldn’t buy them running attire. Forget about the horror of trying to guess someone’s size and getting it wrong, it’s just better for people to pick out their own clothes in my opinion. But if, say, your significant other has been complaining about their favorite pair of whatevers wearing out and you know their size, brand etc then have at it!

For the rest of you…I’ve compiled a list of ideas. You’re welcome.

Recovery Care Packages

Recovery nutrition: Tailwind Nutrition offers a recovery line that I absolutely LOOOOOOVE but a quick Google search offers many many more suggestions.

Muscle Rubs: Check out Runner’s World’s list of the best rubs.

Rollers: Check out Amazon for a multitude of foam rollers, grids, and massage sticks. My personal favorite is the TriggerPoint Grid. Hurts so good.

Epsom Salts: Inexpensive and easily found at most drug stores and grocery stores, epsom salts are great for soaking tired muscles.

Compression socks/sleeves: Another savior for tired legs, compression socks are a nice gift that just about everyone can use. If you’re unsure about them, check out my overview and then get to Googling.

Massage Gun: You really love someone if you’re willing to cough up for a massage gun, but hey maybe you have some money to burn! There are a lot of options out there. Theragun, Kraftgun, Hypervolt, and Addaday are just a few popular choices.

Safety Gear

Lights: There are a lot of options for “blinky” lights. There are some that clip on, go on your shoes, headlamps, etc. All of these are good options for runners. Noxgear makes a super cool light up vest that makes a great gift. I get compliments on mine all the time!

Reflective Gear: Almost any running gear comes in a reflective option. Check out some nice vests or jackets for the cooler months.

Road ID: Road ID makes all kinds of ID gear like bracelets, watch clips, lace clips, etc. In the event that something happens while out running, an ID will give responders critical information quickly. Bonus, you can also engrave them with things like “My super cool friend gave this to me” or whatever. Bonus bonus, they run sales all the time!

Accessories

Runners never tire of accessories. Especially if they’re like me and are hard on their gear.

Sunglasses: Referencing the above, I’m not allowed to buy fancy sunglasses. I tear them up. Goodr make nice, affordable options that stay put! Check them out, they make lots of cool designs too.

GPS Watch: Again, you may really need to know and love your runner for this one as they can be spendy and we all have difference preferences. I’m a Garmin fan, but there are many more out there, made for beginners and pros alike.

Headphones: For those who need music, podcasts, etc to run, some nice headphones or even wireless options are a plus!

Gaiters: Especially in 2020, gaiters are having a moment. These are nice for covering your face in the cold, but also when passing by other people. I can’t vouch for their effectiveness at fighting a pandemic, but they are good for sweat too.

They even make gaiters for your shoes. Why? This is something I recently learned for trail running, to keep the dirt and gravel out of your socks. I always seem to get gunk around my ankles, what a cool idea. Check out these for inspiration.

Artsy Stuff

I’m trying to keep a lot of my shopping local, or small business this year. Etsy is a good place for unique gifts, and if your runner enjoys that you’re in luck!

There are some cool inspirational bracelets and the like if you’re willing to browse around for awhile.

Something I think I might buy myself (If I ever get to run Big Sur) is some race art.

Other stuff

Hydration: I wrote an Ultimate hydration guide with specifics, but runners need to hydrate! Whether it’s a bottle to take on a run or a cute personalized water bottle for recovery, there are lots of options here.

Run coach: Especially helpful for new runners, or someone stuck in a rut like me, a run coach subscription can be a great way to show you care. Run4prs has made an incredible difference in my running and it’s super cost effective.

Gift cards: When all else fails, gift cards show you care enough to let them pick out whatever they want.

The post A Holiday Gift Guide for the Runner in Your Life appeared first on Run Like a Kenyon.

Prepare

One thing that helps with the early morning wakeup and delirium is getting yourself ready the night before. Set out your clothes, so there’s no fumbling around trying to find your socks in the morning. I’ve even heard of people sleeping in their run clothes, but that’s a bit too much for me.

If you’re taking water with you, get that ready too. This could mean putting a bottle in the fridge or just setting it out and filling it in the morning.

Go to bed

Depending on your schedule, a morning run might require a super early wakeup. Sometimes for me it can be as early as 4am! That means if I want to get 7-8 hours of sleep I need to be in bed by 8-9 o’clock. I’m really earning old lady status there.

You may not require that much sleep, but trust me going to bed at midnight and expecting to be wide awake and ready to run is not going to last long if you can do it at all. Sleep is important, it’s when your body really gets a chance to recover.

Wake up early

Oof. This is the rough one for most people. Like I said, I’ve gotten used to it, but I wasn’t always a morning person. If this is you, it’s ok not to start at 4am. I started out getting up just a little early to go to the gym. Maybe you get up 30 minutes earlier and do some yoga. Whatever it takes to establish an earlier routine.

I need to eat a little something before hand, so I add in some extra digestion time. I’ll eat and then take my dog out for a walk first, then get ready to run.

It might take time but once you become accustomed to it, you may even enjoy the feeling of being up before most people and getting a run in before they are even out of bed! On my long run days I like to ask myself, “What did you do before 9am today, self?” “Oh, just ran 10 miles, nbd.” I’ve said it before, but mind tricks are a huge part of running, y’all.

Warm Up

Your body has been pretty immobile for (hopefully) many hours, so you’ll want to make sure you do a little bit of a warmup before you head out. Check out my essential pre and post run stretches for a good start.

Stay Safe

If you’re starting out super early, chances are it’s going to be dark and there won’t be many people out. Read all about my best safe running tips, and make sure to keep yourself safe out there.

Go easy on yourself

You may not become a morning runner right away, you may hate it, you may find your runs are not great, etc. It’s ok. Give yourself some time to adapt and know that if your goal is to become a morning runner, you can turn things around, maybe even grow to love it like me. I’m going to assume if you are reading this you WANT to become a morning runner. If you don’t, that’s also ok! It might not be your jam and honestly whatever gets you out there and feeling good is what’s important.

The post How to become a morning runner in 6 steps appeared first on Run Like a Kenyon.

There are a few reasons to run in the rain, but a note of safety first. Don’t go out for a run if there is thunder or lightning, or extreme wind. Also avoid hail storms or an extreme downpour that will prevent you from seeing where you are going. Light to moderate rain, however is perfectly fine as long as you’re careful.

You can’t predict the weather on race day

If you’re training for a race, you can’t rule out the possibility that it might rain. If you’re not accustomed to running under adverse conditions it could make the experience miserable. Knowing what to expect and how to handle it can make all the difference. Maybe this could be you?

Running in the rain can boost confidence

Running in the rain, especially if the temps are a little cooler can really make for a nice run. Having a nice mist to cool you off can do wonders for performance and tromping through a puddle with rain dripping down your face can honestly make you feel like kind of a bad ass.

You could be missing out

Depending on where you live, you could be sitting it out or hitting the treadmill quite a bit during the rainy season and missing out on some great runs. Ok, the treadmill isn’t necessarily a bad thing, but if you’re training for a road or trail race you want to spend as much time outside as possible.

Dos and Don’ts

There are a few things that can make running in the rain a better experience.

DON’T

• Wear your favorite shoes – I always avoid taking my faves out to get water logged and wear another pair instead. Speaking of getting water logged, make sure you dry them out afterwards. Stuffing with newspaper is a great absorbent…absorber…method of absorbing water.
• Overdress – the more you wear, the more gets wet and soggy. keep it simple with light layers.
• Wear your mom’s rain jacket – If it’s cold and you need a jacket, make sure it’s moisture wicking and appropriate for activities like running. Regular rain jackets are designed to keep the water out, but also to keep the heat in. Not what you want during a run.
• Wear dark or muted clothing – like running in the dark, running in the rain makes it harder for people and cars to see you. Keep things bright and visible.

DO

• Wear a hat or visor with a brim – a nice brim will help to keep the rain off your face and out of your eyes.
• Protect your electronics – Get a water proof pouch for your phone, or put it in a Ziploc bag to keep it from getting wet.
• Lube up – Chafing and blisters can happen much more often in the rain. Make sure you use an anti-friction stick, or whatever it is you like to use to keep the chafe at bay.
• Watch your step – keep your eyes peeled for slick parts of the road, such as paint or reflective areas. Once wet, these can easily cause a slip and fall if you’re not careful.
• Avoid storms – again in case you missed it, don’t get yourself caught in a dangerous storm situation like a thunder or lightning storm!

Ok now you’re prepared so give it a go next time it rains. You may love it, you may hate it, but trust me that if you’re serious about this running thing you need to get used to it or at least know how to tackle it. If you see someone else out there, give them a knowing nod. Hello, fellow rockstar.

The post Why you should be running in the rain appeared first on Run Like a Kenyon.

This summer, more so than others for some reason, has got my eyes looking like lizard skin! So red, scaly, and irritated from all the sweat and sunscreen getting into my eyes while out for my runs. So as you can imagine, I’ve been on a bit of a quest to stop the insanity.

Sunscreen

This was the easy part. As you may know, I’m a real stickler for sunscreen. The problem of course is keeping it out of my eyes. Yes, I’ve tried many of the natural, mineral, good for you brands. Every single one still. stings. my. eyes. A few quick tips from friends, strangers, and Google and I decided I just have to wear a hat (or a visor, but that’s not my jam). This way, I can protect my forehead from the sun and avoid putting the sunscreen above my eye area altogether, and BLAM! No sunscreen sting.

Sweat

Now for the harder part. While the sting is less harsh without the sunscreen, it’s still present and my eyes were still in rough shape. This lead me to try a couple of things and one new product to nip this in the bud.

The forehead gutter

OK. That’s not what it’s called but that’s totally what it is. The Veo strip is an adhesive strip for your forehead that is designed to divert the sweat away from your eyes, kind of like a gutter on your house would do. A friend tagged me in a Facebook ad for these, and they aren’t terribly expensive so I thought I’d give it a go.

The pro’s? It stays put and is hardly noticeable. I forgot I even had it on most of the time. It also didn’t leave any kind of mark once removed, and while adhesive sounds scary it wasn’t even as bad as taking off a sweaty bandaid.

I do think it helped a little bit. But not so much that it was worth their one time use for me. I still needed the hat, because sun. And I still got a bit of sweat in my eyes from the area underneath the strip. I guess I’m a brow sweater. Is this a thing I can coin? Anyway the product is cool and may work for a lot of folks, and kinda did for me but still left me wanting more.

Dab Dab

Who knew the solution to my problems was really so simple? I posted in a runners online group about my desperation and several people suggested what now seems like a completely obvious thing: a sweat towel. Sure, I have one for after a run or a workout at the gym, but I had literally never thought about carrying one with me on a run…and I still haven’t.

Buuuut, what I did do is wrap a buff band around my wrist. I’ve used small sweat bands before but they didn’t quite work either. I guess I need more surface area. During my trial run, I just kept dabbing above my eyes to keep the sweat from dripping in. Awesome! And not as disruptive and annoying as it sounds. I did have to get into a groove with it, which hand do I put it on, how do I do it easily, etc. Once I figured that all out, and it will depend on the person what works, I felt great, no more sting and my eyes are returning to their normal appearance.

I think I may invest in a small towel of some sort and figure out a good way to carry it, as the buff did get a little…drenched by the end of the run but who knew this is all it would take?

Sunglasses

This one gets tricky depending on the intensity and your sensitivity. I generally wear sunglasses most of the time outside, I feel like my eyes are really sensitive to bright sun and I want to protect them. The problem is, they really prevent the nice face breeze that keeps my eyes from getting sweaty and stingy.

Besides being a sweat soaker upper, another benefit of a hat is shielding some sun from the eyes. Most of the time I bring along sunglasses as a backup if I need them, but keep my eyes free and breezy under the shade of the brim.

Ok, to sum it all up: I dinked around with a fancy sweat diversion gizmo, and ended up finding that a good old fashioned piece of fabric to wipe my brow is really all I needed to keep the sweat and sunscreen away from my eyes and be sting free. If you’re like me and going scaly, give it a go and I hope it works for you too!

The post I’ve got Sweaty Davis Eyes. Stop the sting now! appeared first on Run Like a Kenyon.

Hydration

It might seem obvious, when it’s hot you need to stay hydrated. What might not be obvious though, is how to do it right. I always talk about runners being obsessed with poop, but the other thing is…how often do you look at your pee?

Making sure you are properly hydrated BEFORE you head out on a hot day is important. If you do your business and the bowl isn’t looking like the two guys on the right in this pic, you’re better off drinking water for a bit and delaying your run. If you ever look like that last guy, well…personally I’d head straight to the doc but that’s just me. The xx over the eyes really seal the deal as far as I’m concerned.

It’s important to stay hydrated while you’re running, too. Personally, I take water with me almost always, aside from a select few days of the year where the weather is perfect and I’m doing a real short run. For runs under 6 miles ish, I use a handheld bottle like this. Longer than that and I opt for my Camelbak. If running with liquid isn’t your thing, you can always plan water stops along your route, or hide a bottle nearby but make sure to drink something.

When it’s super hot and nasty, I also add electrolytes. I’m a fan of Tailwind but use whatever floats your boat, as long as you’re getting some electrolytes. When it’s SUPER super hot? If you gotta run you might consider salt tablets. When I ran the Disney marathon this year and it was 85 degrees in January? Yeah I needed it. You sweat out lots of salty stuff and running with water alone can be dangerous, particularly for women.

Humidity

Ooof this one sucks. I live in the Charleston area and let me tell you, sometimes just walking out the door can be brutal. You’re drenched by the time you get off the porch!

The danger with running in the heat and humidity is that not only does it make make breathing a chore, but it also keeps sweat from evaporating and you run the risk of over heating. If you ever notice you’ve stopped sweating altogether on a run? Seek shade until you cool off!

If you ever get to the point where you aren’t sweating, have a headache, feel confused, have a racing heart rate, are nauseated, etc stop right away, cool down, and call for help. Heat stroke is nothing to mess with, friends.

Time of day and route

During the summer months, consider adjusting your running schedule to run early in the morning, or later in the evening to avoid the intense heat and sun of mid day. I’m an early bird, so for long runs I like to start before the sun comes up, when possible, to avoid the sun as long as I can.

I also try and pick routes that I know have a lot of shade. Running for prolonged periods in the direct sun is really draining and can be dangerous. Sometimes I like to run near the water to get a nice breeze, but I recognize that’s not possible for a lot of folks. Maybe have someone do a drive by and give you a nice spritz from the car. Hahaha, only partly kidding.

Clothing

Dress for the weather. Make sure you’ve got breathable, moisture wicking fabrics that are light weight and light in color. I love my black running gear, but in the summer I try and opt for something lighter, at least on top when I can.

Keeping the sun off of your face and out of your eyes is important too, with sunglasses, or a hat/visor. Visors are typically recommended, as hats tend to trap heat in, not letting your head “breathe”, but I honestly hate them. I don’t hate them on other people, I just can’t wear them myself. So, I opt for hats but try to go with ones that are either mesh on top/back or super breathable fabric.

Sunscreen

Keeping yourself safe from the sun’s rays is important all the time, but especially in the summer. Also especially if your skin is like mine and has…alabaster tendencies. Summer running pretty much has me greased up from head to toe.

I’m still on a quest for a perfect sport sunscreen that doesn’t get into your eyes, so more on that later. If you have one that you love, let me know!

Pace

Slow down. This is a hard one for a lot of people, particularly new runners, to stomach. I’ve written a lot about how pace does not solely determine your success and should not be your source of self esteem. In the summer months? You can almost throw high expectations out the window.

A lot of Googling will tell you to expect at least a 20-30 second slower pace in the heat. Don’t take that too literally, as humidity and other factors can slow you down even more. You may find yourself 90 seconds slower than your usual pace and that’s ok. Focus on getting in the miles and building endurance in the summer and save the super duper speed work for cooler temps.

Well friends, there you have it. Follow these guidelines to keep yourself safe and happy this summer, running in the heat and humidity. Even if you live in a dry heat, they still apply, you lucky dogs.

The post Baby, it’s HOT outside: Surviving running in the heat. appeared first on Run Like a Kenyon.

Reflective Clothing

I can’t tell you how many people I see running around in black clothing in the dark.  That’s just careless y’all. Make sure people can see you by wearing light colors and/or reflective gear.

Lights

Wear lights when running in the dark.  I LOVE my Noxgear! It’s super lightweight and makes me so visible.  I also love this clip on light by Nathan that has a chest strap. Super bright and illuminates well in front of you. Plus, it’s USB chargeable.

Awareness/Headphones

I know there are two camps on wearing headphones while running.  I personally don’t wear them. I used to, but over the years I find that I don’t really listen to what’s playing. I find my mind wandering and my form and pace are better when I’m not listening to anything. 

Of course, there are the occasional treadmill miles we all have to do now and then, and I will plug in to avoid dying of boredom. If you are a headphones person, that’s great but just make sure you are listening at a volume that allows you to hear someone coming up behind you, cars passing by, etc.  Bottom line: keep your wits about you!

Pepper Spray

I recently started carrying pepper spray when I run alone.  I found this really cool one on Amazon that slips over your hand and is easy to use, but not so easy that you’ll accidentally spray yourself in the face. Peppery spray isn’t just for bad guys either. Ever been chased by a dog on a run? I have and thankfully he was a sweet boy looking for a pal, but what if he wasn’t? I might need to make a quick getaway.

RoadID

Carry identification, you never know when you’ll need it.  I wear a RoadID, so in the event I can’t speak for myself, someone has my information and can call my emergency contacts.  

Run Against Traffic

This one kills me when I see it out in the world.  Y’all. If you can’t see a car coming up behind you, how can you get out of the way?  Always run against traffic when you can, even better on the sidewalk but reality doesn’t always give us that option.  People are always on their phones these days and I’ve actually had people swerve at me thinking it’s funny. It’s not.  

Run With a Buddy

One of the great things about running is that you can do it alone.  Buuuut, it’s also amazing when you find a good running buddy to talk with and watch the miles fly by.  Creeps are also less likely to take on a group. #girlpower

Vary Your Route

I’m guilty of this myself.  I’m a creature of habit and like to run the same places over and over again.  I’ve forced myself to start switching it up though and running in different places on different days.  I know sometimes this isn’t possible for busy schedules but however you can, try to keep yourself unpredictable in the awful event that someone might be watching.  Sorry friends but it happens.

I’m curious to know what other precautions you might take, or if any of these has kept you from a bad situation.  I also hope that if there are any men reading this who didn’t know…we don’t give you a wide berth because we’re snobs.  We’re just saving our own lives.

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