• Before heading out, take a moment to let someone know where you are going and the approximate time you plan to return. They should be familiar with the route you will be taking in the event that they need to find you quickly.
• Although few people do so, you should carry identification with you, especially if you exercise alone. Minimally, this should include your name and emergency contact numbers as well as any pertinent medical information. Many products on the market are designed for this purpose, including bracelets, necklaces with tags and sticky patches that adhere to clothing that can be removed easily. If you have a medical condition that might be aggravated by physical activity, wearing a medical ID tag provides information to others so they can quickly assist you in an emergency.
• Carry a personal alarm, whistle or other safety device that enables you to call attention to yourself should you need to.
• Trust your instincts. Keep your eyes and ears open, and be aware of your surroundings. Have a safety plan in mind for situations where you might feel uncomfortable, such as when passing a stranger or when exercising in areas unfamiliar to you.
• Although music is a great motivator for exercise, wearing headphones is also distracting and leaves you less aware of noises around you, such as if someone should try to approach you from behind.
• During high heat and humidity, many people exercise alone late at night or very early in the morning. For greater safety, if you own a dog, take him or her with you, go with a friend or family member or check with neighbors to see if they would be interested in organizing a group walk or run. If you must exercise when it’s dark outside, even if you are not alone, consider finding an indoor track or exercise only in well-lit areas or check to see which gyms are open during early morning or late evening hours.
• If you have a cell phone, take it with you. If you don’t own one, become familiar with where telephones are located along your route.
• Be sure that you can clearly see any oncoming traffic. At stop lights and crossings, don’t make the mistake of assuming that drivers have seen you. Make eye contact so that you feel safer crossing the street in front of a car, or better yet, wait until traffic has cleared. Pay close attention to signals at intersections, watch for cars coming out of parking lots, side streets and driveways.
• Wear reflective clothing to make you more visible. A personal favorite of mine is the New Balance 360 Degree running jacket, which is specifically designed to be highly reflective, and is wind and water resistant. The jacket uses 3M Scotchlite™ reflective taping in its mesh-lined back vent and sleeves, ensuring that you are visible to traffic during early morning or evening outings. The jacket packs into a front zipper pocket and is also equipped with a music-device friendly internal chest pocket and an ICE (in case of emergency) tag. For more information, visit www.NoWhiteatNightChallenge.com.
• Leave valuables such as your wallet, watch or jewelry at home. Not only are you more susceptible to attracting a potential mugger, but when exercising you are more likely to lose such items.
• Don’t fumble for keys when letting yourself back into your house or car after exercising. Instead, have your door key or car-door opener ready to go beforehand.
Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She owns Custom Fitness Personal Training Services. Write to her in care of the Dayton Daily News, call her at (937) 878-9018 or send email to marjie@ohtrainer.com. Her website is www.ohtrainer.com.
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