Staying safe while running
Running outdoors is a great way to stay motivated and keep your training sessions fresh ...
One of the good things about running is you don't have to spend lots of money on training equipment, fork out for an expensive monthly membership fee or find an entire team of fellow runners in order to do it. The majority of runners can just venture outside and go running. Having said that, though, planning a reliable running route has its advantages...
Many novice runners begin by taking a route around the block or along roads close to their house, but some ideal places to run are parks, specialist running tracks or on grass (provided it's closely trimmed and is level). If you go running on busy roads, remember to run facing the traffic, as this way you will be able to see vehicles approaching you. Footpaths are safer than roads, but keep in mind that people starting out in running can suffer from common aches and pains such as shin-splints due to running on hard concrete.
A good idea is to go out in your car and plan a course close to your home - especially because by using your car's mileage clock you will know precisely what distance you will subsequently run. Alternatively, why not do some track training? This admittedly won't be a very scenic route, but it will provide advantages for you as a beginner. A training track will be smooth and soft, which will help to prevent injuries, and it will also allow you to continually monitor precisely how far you have run.
As your running ability gradually improves, you will be able to attempt more challenging routes such as hills or cross-country paths. Hills will help to build your muscles and cardiovascular strength - plus running on grass or earth can actually help to reduce injuries due to the ground's smooth, soft surfaces.
It's essential when training - especially if you're preparing for a marathon - that you record precisely how many miles you are running. There are many occurrences of runners having thought that the circumference of their local park was three miles long, and so running around it three times would be a nine-mile run.
To map and measure your runs or find some new running routes in your area, check out the Route Planner