- Pepper Spray
- Stun Guns
- Personal Alarms
- Bear Spray and Accessories
- Dog Spray
- Home Security
- Personal Safety Training
Running a marathon takes true grit and determination. No matter what your pace, covering more than 26 miles on foot is a challenge for anyone. Although long-distance running can benefit you in many ways, it can come with some challenges.
The warmer months can bring with them even more challenges for marathoners. Whether you are a veteran runner or are just starting out, SABRE is happy to offer you some running safety tips for your summer marathon training.
Any type of running, including marathons, can strengthen your cardiovascular system and offer other long-term and short-term health benefits. But because they require so much exertion, marathons can take a bigger toll on your body. Overdoing it on your running regimen can cause joint, muscle and bone pain, mess with your hormone levels and even damage your organs.
Listen to your body. Rather than trying to run through the pain, stop if anything starts to hurt, advises Amanda Brooks, a personal trainer and coach who writes the Run to the Finish blog. Make sure to alternate hard workouts with rest-and-recovery days.
Always warm up before each workout. If you are new to marathoning, build up to this long-distance slowly. Experts like the editors at Runner’s World suggest you increase your mileage by no more than 10 percent per week.
Running long distances requires you to be even more careful about proper hydration and nutrition. In summer, it’s more important than ever to drink plenty of water to replace the fluids you will lose through sweating.
Hydrate yourself properly before and during practices and races. Eat a dinner and breakfast loaded with carbs and protein before workouts and marathons to fuel your body for the long run. Dose yourself with small amounts of water and snacks as you run long distances.
Besides drinking plenty of fluids during summer days, wear lightweight, breathable and sweat-wicking clothing for comfort. Wear a hat or visor and sunglasses to protect your face and eyes. A good sunscreen will protect you from the short-term and long-term harmful effects of the sun’s UV rays.
If your schedule permits, try to run early in the morning during the summer to avoid the hottest part of the day. Not all of us have the luxury of flexibility in our scheduling, however. If you run later when the sun is higher in the sky, make sure to protect yourself with plenty of fluids and the correct type of running clothes.
Nighttime running is an option for cooler temperatures, but it can pose an increased danger for attacks. If you must run at night, try not to run alone. Choose well-lit paths or streets. Wear lights and clothing with reflective patches so motorists and bikers can see you.
Day or night, run against traffic if you run on streets or roads. It’s a good idea to carry pepper spray or pepper gel with you when you run too.
are available that you can strap to your hand or arm. That makes them easy to carry and readily available should you need to defend yourself against an attacker. For running in low-light conditions, offer a smart solution.
Properly used, pepper sprays and gels can help protect against potential attackers, giving you time to get away and seek help. Even if you never have to use it, having pepper spray handy will enable you to run more confidently and concentrate on your training.
Personal alarms are another handy protection device for runners. Like runners’ pepper sprays, can be strapped to the wrist, hand
In the event of trouble, you can activate these devices and they will emit a loud, piercing alarm. That can help drive assailants away while also summoning help from those nearby., or arm for easy comfort and instant access.
Some other common-sense practices can also protect you whether you run alone or in a group day or night. Situational awareness is crucial to avoiding problems.
Always try to be aware of your surroundings. Consider running without headphones, or opt for a single ear, to ensure you can hear what’s going on around you (and behind you).
Distracted running could drive you into trouble with bicyclists, motorists, pedestrians and other runners, so be sure to keep a lookout far ahead and close up to help avoid dangerous situations.
Although cellphones can be handy to summon help in an emergency, try not to get distracted by yours while running outdoors.