by Martin Heflin

Created on: October 26, 2009

Jogging on roads can be an effective and safe workout, if the proper precautions are taken. Here are some simple rules to follow to ensure your safety:

First, the route must be reconnoitered. Drive the route before you lace up your running shoes. Study the topography of the road, make note of the distances between landmarks and look for safe places to pull off the road if you need to take a breather. Make note of how the road is canted for drainage; ideally, you want to run a route that doesn't always tilt one way - that can lead to knee and ankle injury. Drive the route at the same time you will be running it, so you understand the traffic counts. Clearly, a heavily trafficked road is to be avoided. Keep an eye out for dogs that are not behind fences (electronic or otherwise) and make note of their locations. If they are on a route that you must stick to, consider carrying a pocket-sized can of pepper spray to keep Cujo away from your calf.

Second, run facing the traffic. You are responsible for your own safety, don't assume that the driver coming up behind you is not on a cell phone and switching the playlist on their iPod as they approach you from behind. Make eye contact with the driver of the vehicle that is approaching you - if you can't, and they are headed towards you, remember that the "law of gross tonnage" applies. A car or truck is heavier and faster than you are, make way.

Third, if you are going to be running in either dusk or darkness, wear bright and reflective clothing. If you are going to be running in the dark, a small flashlight is not a bad item to have along. You can use it to spot potholes and other nasties that could ruin an otherwise perfect sojourn around the neighborhood.

Fourth, listen to your music at home or on the treadmill. Remember the "you are responsible for your own safety" admonishment - don't handicap your run by depriving yourself of one of your most important senses. You may have a great rhythm going shuffling down the street to "Saturday in the Park" by Chicago, but it might be the last thing you hear if you miss the sound of the out of control SUV coming up from behind.

Now, with these precautions factored in, let me assert again that running on roads is safe. Nothing is safe if we don't use our common sense. Running on the roads around your neighborhood can be very rewarding. You learn more about the way the area is put together and you have an increased opportunity to meet your neighbors and gain a training companion. Most importantly, you are out in the fresh air, experiencing the seasons and not cooped up in a basement or a gym. Recent studies have shown that we burn more calories and have a better work out experience when we do it outdoors. Think of the money you will save in gas if you just lace up and charge out the door to get your daily dose of endorphins!

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