by Cooler days call for a change in wardrobe, especially if you're planning on taking your workout outside. With fewer hours of daylight and mixed weather conditions, this change in season is the perfect time to think about how to keep safe during outdoor activities. Do you run, jog, walk or ride a bike? Here are some safety tips to review before heading out the door.
Watch your footing. Early morning or evening workouts can cause injuries due to poor visibility. Stepping off uneven surfaces, slipping on ice or twisting an ankle on fallen branches is all too common. If unable to run in a well-lit area, consider purchasing a clip-on safety light. They are inexpensive and provide a great light source up to a mile away. The clip is adjustable, allowing you to aim the light where you need it. Small flashlights attached to a headband, miner style, are also easy to wear and offer great visibility.
Wear reflective gear. Help those around you by making yourself as easy to see as possible. Most workout gear is available with reflective striping or panels. From reflective bike helmets, running shoes and vests to reflective Velcro bands that can attach to ankles and arms, there are a number of accessories that offer protection against approaching traffic.
Consider your personal safety. For safety's sake, run in familiar, and preferably populated areas. When this is not possible, be sure to run with a friend. When running on roads, run single file. Make it your responsibility to watch out for cars. Never assume a driver can see you. When exercising in a wooded area, bring a companion and self-defense spray for added protection.
Long-distance workouts require additional planning. Injuries and equipment failure while exercising are unpleasant, and unfortunately, they do happen. Experiencing either is especially annoying during a long-distance run or biking activity. Let someone know your intended route and the amount of time you expect to be away. Bring along your cell phone when running or biking long distance. In addition, carry a form of personal identification and an emergency phone number in case trouble does arise.
Leave your headset home. Running on a treadmill or biking in a gym is a different workout than performing these activities outdoors. Once you leave your home, it is important to stay alert to your surroundings. You need your ears to hear and your eyes to guide you. You can enjoy your tunes while in the shower when you return home.
Wear protective clothing. Frostbite and hypothermia can plague cold weather workouts. Workout gear designed for cold weather running or biking is a great investment. Layering of breathable clothing works the best. You can lose up to 40 percent of body heat through your head, so be sure to wear a hat and protect those hands.
Don't forget your muscles. Your muscles work differently in cooler weather. To prevent injury, take time to stretch and warm your muscles before exercising in the cold. After your workout, and especially on colder days, take time to warm your muscles back up before stretching them out. Taking a nice, hot shower is a wonderful treat for your body. And don't forget to turn on the music!
