Six Steps to Safety.
As with any training regimen, safety – along with your overall health – are of the utmost importance. With that in mind, we wanted to share a few safety tips to help you stay on course.
1. Plan ahead. In addition to knowing where you’re headed, it’s also a good idea to tell someone else where you’re going.
2. Follow a path. If you’re running outdoors, try to run on the sidewalk if possible. If not, run on the side of the road facing traffic.
3. Stay alert. If you’re using earphones, earbuds, or headphones, consider using only one earbud; or, at the very least, keep the volume down so you remain alert and hear cars, other runners, or bicyclists who may approach you from behind.
4. Be visible. Wear bright-colored, or reflective clothing.
5. Identify. Carry an ID in case of emergency. One option we like is Road iD, which offers various options including badges, bands and straps, clasps, and faceplates.
6. Bring your phone. You can always use MapMyRun and it will come in handy in case of emergencies.
Now, for your run. This week, you’ll have three different runs.
Run #1 starts with a brisk 5 minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, and finishes with 5 minutes of running.
Run #2 starts with a brisk 5 minute walk, then 8 minutes of running, 5 minutes of walking, and 8 minutes of running.
Finally, Run #3 starts with a brisk 5 minute walk, then 20 minutes of running, with no walking.
Enjoy your runs, and stay safe!