6 Outdoor Exercise Safety Tips

By theadmin

From trail running at Palo Duro Canyon to getting some morning miles in on the back roads of your hometown, every season in Texas offers a great new chance for working out alfresco. The Lone Star State is home to an abundance of state parks, trails, and urban pathways that make staying in shape easy while enjoying some fresh Texas air, but even the most experienced athletes know not to hit the pavement without putting safety first.

“The primary goal of a morning workout is the workout itself,” explains John Tuggle, sports chiropractor, triathlon coach, and contributor at TexasRunningPost.com. “To get better, to get faster, or to get healthier are the primary goals. With that being said, you need to do the run and get back safely for the workout to be considered a success. How you handle traffic, animals, and daylight are factors to be considered before every workout.”

Whether you’re a newbie runner, a seasoned cyclist, or just a recreational jogger, the first step to a morning workout is to exercise a little precaution. The climate, the terrain, and even the size of Texas make for some unique considerations for nature-loving runners and cyclists.

Beth Nobles, deputy director for BikeTexas, the statewide nonprofit organization that advances bicycle access, safety, and education, advises anyone heading out for a workout outdoors to be armed with a little water and a whole lot of information on how to stay safe. From laws to keep in mind to knowing when to run or bike away from traffic, here are some tips to help you avoid potential dangers on your route.

1. Adopt the Buddy System

Running or biking with a buddy is a great way to minimize risks while also increasing workout accountability as you’re less likely to skip a workout if there’s someone else waiting for you. “I would add that it is also a great idea to have a plan when you run,” says Tuggle. “Let someone know where you are going and when you expect to be back.”

2. Pack the Essentials

Bringing your cell phone is a great idea in case of an emergency, and it can also act as a light when the sun is not up. Bicyclists and runners should always have a bottle of water on hand (tip: hydration belts and camel backpacks make staying hydrated a hands-free event), and it’s a good idea to carry an emergency repair kit for flat tires in case you find yourself out of cell range. No need to bring your bulky wallet, but you should consider bringing an ID and a few dollars just in case.

3. Choose a Comfortable Route

If you plan to work out alone, it’s important to at least know the route well and only run or ride routes with which you are comfortable.

Keep in mind that cyclists should ride with traffic (just like a car) while runners should run toward traffic. The most important thing is to remain aware of the cars around you, specifically in a state where texting/talking on the phone is still legal and drivers can become easily distracted.

“While it may seem counterintuitive,” Nobles explains, “to stay safe, do not ride on the sidewalk. Bikes generally travel more quickly than pedestrians, and drivers are not expecting you to be there.”

4. Keep an Ear Out

Music has been scientifically linked with improved workout performance — one study from Brunel University found that music reduced the rate of perceived effort by a significant amount and improved endurance by up to 15 percent — but it can also create a distraction. Earbuds can muffle the sound of traffic or approaching predators, so it’s best to only use one earphone.

5. Light up Your Workout

Reflective clothing is a great idea if you plan to be out on the road; however, it could make you a visible target on the trails if you’re not careful. If you plan to do any trail running, wait until the sun comes up before heading out to play it safe.

Dress to shine. Working out isn’t exactly the same as walking a runway, but it’s understandable if you’re not keen on looking like a construction worker. There are lots of reflective clothing lines that are fashion-forward and will get the job of keeping you lit up like a (well-dressed) Christmas tree done.

Wear a vest to impress. Trail runners, especially, might dig something like the lightweight Synergy Hydration Lightvest from GoMotion, which illuminates the way with a light attached to the sternum strap. On the back, there are two flashing red LED taillights and reflective strips.

Light it up. In Texas, it’s the law to have a white light on the front and a red reflector or light on the rear of your bicycle. You also might want to consider adding fun and functional reflective decals to the frame — who wouldn’t want a glow-in-the-dark bike?

Help Spot be spotted. Don’t forget about your prized pooch if he comes along on after-dark strolls with you. He’ll look precious (and stay safe) in an eye-catching leash, and reflective-strip-equipped raincoat.

6. Know the Laws

According to the Texas Transportation Code 551.103, bicyclists may take the full lane of travel if the lane is less than 14 feet in width and does not have a designated bicycle lane, making it unsafe for a bicycle and a motor vehicle to safely travel side by side. As of this year, at least 30 states have passed 3-feet passing laws; but in cities like Austin, the law additionally stipulates that large vehicles (anything over 6,000 pounds) are to give 6-feet passing clearance.

Think of your daily run or ride like a road trip through the Lone Star State — a little bit of prep (and the right food and drinks!) can make a trip a hero or a zero.