One of the reasons you exercise is to enjoy a better quality of life. Improved strength, fat loss, and improved energy are sure results of a proper running plan. But your efforts to improve your health can be threatened or ruined in an instant by an auto accident, over-exposure to the elements, or simple bad planning. Running is strenuous, out of doors, and often occurs on roads shared with cars, vans, and SUVs. According to a 2006 report from the National Highway Traffic Safety Administration, nearly 5000 pedestrians were killed and 61,000 injured that year. So runners need to follow a few rules and use good judgment to keep from being injured.

Walk/run into traffic don't let cars come up behind you. This way, you can jump out of the path of a vehicle that's too close. Always assume oncoming cars don't see you. Stop or get off the road if you need to. Remember to watch driveways, too each one of them is an intersection.
Stay visible. Even in the daytime, visibility can be increased by wearing clothing in bright colors, such as yellow. Many runners, especially those working day shifts, choose to run before the sun comes up or after it goes down. Temperatures are better for summer running, and many of us work in our runs before or after work. If you run at night, get a reflective vest and headlamp so you can see and be seen.
Carry some identification with you. Some runners get pet identification tags printed with their name, address, and health insurance number in case something goes wrong on the road. They string them through their shoelaces. Others carry a driver's license. During a medical emergency, identification will help officials notify your family and provide important health insurance information.
Stay hydrated with water. If you're exercising less than an hour, avoid sports drinks: one bottle might have 300 or more calories in it. That's how much you burn in a half hour of running! You won't need those calories for a shorter distance run. You can drink water until you feel a "sloshing" sensation in your stomach.
Wear sunscreen on exposed areas even during the winter. Your lips are sensitive, too - use lip balm with sunscreen for protection. A visor and sunglasses reduce glare and keep you relaxed. If you wear a cap, use a mesh one for summer and one with earflaps for winter.
Run with a buddy or several. There is definitely safety in numbers. Your pace will improve and you'll enjoy some good conversation.

Walking and running burn a huge amount of calories in a short time, and help keep your body and mind healthy. Follow this plan, and you can stay safe as you watch the pounds drop while your confidence soars.

Learn more about this author, John Grischow.
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