7 Must-Haves for National Running Safety Month by Jennifer Cassetta
November 19th, 2015
Guest writer: Jennifer Cassetta, clinical nutritionist, personal trainer and self-defense expert
November is National Running Safety Month, which I always find odd, since less people are running outdoors this time of year and many are heading indoors to a treadmill. But either way, there are a few running safety essentials that I recommend if you are running, walking or hiking outdoors at any time of year, after dark or before the sun rises. What I’d like to add to this talk about running safety is how to keep your body safe from injury as well! Read below…
Vests, headbands, running tights or tops that have reflective properties to them are a wise idea if running at dawn, dusk or in the dark. It’s imperative that cars, bikes and other people can see you.
Yes! Headlamps can be cool. Because not only will cars and people be able to see you coming, you will be able to see the surface of the road better so you don’t trip and fall.
I love the Runner Pepper Spray by SABRE because of its handy strap that fits your hand perfectly. No weapon can be used as a weapon to defend yourself unless it is out and ready to go if you were ever the victim of an attack.
A consistent running routine can be dangerous to your own body if you don’t take care of it properly. And by that I mean being sure to strengthen the parts of the body that need to support your running and becoming more flexible in the areas that naturally get tight when running long distances. Overall the following strategies will help decrease chances of injury and keep you safe.
Every runner should be stretching after their run. If running is a big part of your life I would also recommend incorporating a yoga or stretch class into your fitness routine once a week to help balance out your body.
Self Myofascial Release (SMR)
Using a foam roller, tennis ball or some other type of rolling device, is a great practice to incorporate into your recovery. SMR is a technique used to help release tension in the connective tissue (fascia), that builds up from improper form, posture or overuse.
Your core just might be the most important set of muscles that you should be focused on for running. The inner most muscle of your core is your transverse abdominals that act like a girdle for your lower spine. The outer layers include your obliques and rectus abdominus (your 6 pack). Keeping your core strong helps prevent lower back pain, which affects millions of Americans. Runners must do core exercises to help them with proper running posture and to help avoid back injury.