Outdoor Fitness Safety Tips

By Megan Rupiper, MS, Certified Personal Trainer

Megan Rupiper

The beautiful springtime weather is upon us. Many people look forward to this time of year to finally get outdoors to enjoy their favorite fitness activity.The following are some fitness safety tips that everyone from children to adults should know.

 

Tips for Runners or Fitness Walkers

When running on the road you should always run into traffic so you can see any vehicles coming your way. This also gives you the opportunity to get off the road in the event there is not enough room for both of you.  When you run with traffic, you cannot see the cars that may be approaching behind you. Runners should also abide by stop signs. Do not assume that a vehicle can see you or is giving you the right of way to cross the street.

When running during the daytime it is better to wear light-colored clothing to help reflect the sun and keep you cooler. Darker colors will attract the sun making you feel warmer. Also, there are many options for moisture wicking clothing to help pull the sweat away from the body and keep you feeling cooler. 

During the really hot months of summer, it is also best to avoid the sun during its highest times, typically from 10:00 a.m. to 2:00 p.m. Avoiding the most intense heat can help keep you cooler. Don't forget your proactive eyewear and sunscreen when exercising outdoors, sunglasses with UV protection and sunscreen with at least an SPF of 15 should be worn.

When running while it is dark outside be sure to wear reflective clothing or a reflective device. There are many safety products on the market such as reflective vests, arm or leg bands, flashing lights, shoes, and clothing. These products will help others see you while you are running. Another product that is good to use while it is dark is a headlamp or flashlight. Lighting will help you see what type of road conditions are ahead of you.

Tips for Bicyclists

When riding a bicycle, whether you are two-years-old riding your first tricycle or a competitive cyclist, you should always wear a bicycle helmet. There are many retail stores that sell helmets for all ages and specific genders. If you are not sure about how your helmet should fit, stop by one of the local cycling specialty stores for some expert advice. 

Bicyclists should abide by the rules of the road and not ride on the sidewalk. Bicyclist should ride on the same side of the road as a car and should stop and signal at stop signs and traffic lights. Motor vehicles should allow a bicyclist ample space on the road. If you cannot pass a cyclist without forcing them off the road then you should wait until the road is clear to pass. 

When riding a bicycle you should be free of technology. This means you should not be texting or listening to music while riding. Cycling with headphones means you cannot hear if a vehicle comes up behind you. Texting while riding is just as dangerous as texting and driving. 

For the safety of yourself and your pet, you should not ride a bicycle while walking your dog on a leash. Something could scare even the best-behaved dog causing potential injury to you or the animal. And even the best bicyclist can have an accident causing potential harm to oneself or the animal. If your pet needs the exercise then take them for a walk or run. If you need the exercise then take yourself for a ride. Don't mix the two.

When bicycle riding you should follow the same tips for clothing, protective eyewear, sunscreen, and time of day as you do when running. Use extreme caution riding when it is dark outside. Try to plan your rides for when you will have full sunlight available. 

General Tips

Whether exercising indoors or outdoors, plan ahead to stay hydrated.  A general rule is to re-hydrate a minimum of every 15 minutes when exercising. If planning to exercise outdoors there are many products such as handheld water bottles with a strap or hydration belts that make hydration very convenient. 

If planning a workout longer than 90 minutes plan on refueling the body. Many nutritional options are available. Play around with different foods and nutritional products to see what works well for your body.

When exercising alone it is a good idea to carry or wear some sort of identification. There are products that can be worn on your shoes, wrist or around your neck that can identify you in the event that an issue should arise. In addition to your name and emergency contact, you could also include any health issues that would be important for a medical provider to know. Carrying your cell phone is another way to stay safe in the event that an issue should arise and you need to call someone for help.

Lastly, parents should lead by example and talk to their kids about these safety tips. If you plan to go on a family bike ride make sure that everyone in the family is wearing their helmets, not just yourself and not just your kids. With summer fast approaching, remind children of which side of the road they should walk and which side of the road they should ride their bikes. 

Following these simple tips should ensure a safe and enjoyable season of outdoor training and exercising.