Safety in Running

This feature is a little different. We talked to Sergeant Ivan Barkley of the Maryland State Police and a frequent runner with Eastern Shore Running Club in Salisbury, Maryland, about staying safe while running. It’s said running needs no special equipment; all we have to do is put on our shoes and go. But in reality, there are a few considerations; staying safe while running should be a priority.  

When did you start running?
I would say I’ve been running since I was 19. The majority of my life, I’ve stuck to sidewalks, the city park, and locations that have designated space for running or walking. In the past seven months, I’ve expanded to more road running and occasional trail running. My wife, Elise, has motivated me to explore running in a different way. Based on those factors I would say I still consider myself a beginner.

What should runners consider before they even head out the door?
First, before anything you should have a plan if something goes wrong. Do you have a way to contact someone if you need help and/or does someone know where you’re going?
Second, if you’re road running, ask yourself, “Can people see me, and can I see them?”
You should be running toward oncoming traffic and have a plan to exit the roadway if you can. Bright clothes help but projecting light is always better.

What advice can you share about picking a route?
I would say stick to routes you’re a familiar with but try to vary the time or days you choose to run those routes. If you a considering a new route, you may want to drive the route in reverse to get the perspective of someone in a vehicle. Pay attention to blind spots, the speed or flow of traffic, and other animals or people that may be along the route.

We runners tend to like odd hours; we fit in running where we can around the rest of our lives. Is there a better time of day to run?
In my experience with the way people drive and live, I would say early morning (4 a.m. – 7 a.m.) running seems like the most ideal time. Drivers are more alert and less likely to be distracted by phone calls and messages. Traffic is lighter and people are typically in less of a hurry.

For early mornings and now, when it gets dark so early, what is essential for runners?
Again, bright clothes are nice, reflective clothes are great as well, but projecting some type of light is the best. At certain angles reflective clothing is not that effective.

Do colors of clothing matter?
Yes, if you’re running during the day and want to stay visible, bright yellow, orange, red, and pink work best. If those aren’t available, white is still better than gray, green, and black. Yes, you’re probably visible, but under the shadow of a tree you can easily blend in.

When I first started running, I appreciated that I was “disconnected” during my run. I left my phone and ran without that or any ID. What wisdom can you share about those two?
If you want to feel disconnected try to stick to a route that has a designated area to run or walk – parks, the YMCA, a sports complex, maybe even just a route with sidewalks. Trails are nice but you should consider the likelihood of someone finding you on a trail. I would always carry something to identify yourself in the event of a medical issue.

Both Garmin Connect and Strava are popular apps that enable runners to share their workouts and be tracked. Are these necessary?
Are they necessary, no, but they definitely bring a sense of community to the concept of running. People are safer in numbers and they could be the key to finding a good running partner or group. You should be aware of who you’re are sharing this data with and how it could put you at risk. Make yourself familiar with the privacy settings and use them.

What are your thoughts on running with pepper spray?
There are handheld ones made for runners/walkers. I personally have never used them, but I definitely consider them an effective option. If you choose to carry any, you should be familiar with how it works. Does it disperse a stream or a fog?

Any final advice for runners in terms of safety?
You should always be aware that other people do not consider your safety a priority. If you run long enough, someone will look straight at you and drive without any consideration for you. You will likely get chased and or bitten by a dog that’s not properly managed. Your foot will land in a bad spot and cause an injury. Somethings are just unavoidable so having a plan is crucial.

Additional information on Garmin and Strava from Run Delmarva:
Both apps allow a runner to send their live location to multiple contacts when a run is started. You might have one of both of these and not know the capabilities. They are easy to set up and use!

• In the Garmin Connect app, find the menu and select Safety & Tracking. In Safety Features, your watch can notify those you choose if you need help In Tracking, set up your contact(s) in Sharing Settings. Then you’ll be able to choose Start LiveTrack when you run. The settings say that location can only be sent via email unless you pay for Garmin Connect+, but as soon as you start the LiveTrack, you’ll see the option to send it via text, mail, etc.
• In the Strava app, first select Record, then drag the bottom screen up to see Share Live Location and Send Beacon Text. Set up your contact(s) for sharing, then choose Send Beacon Text. An important tip: plan ahead and set these up ahead of time, even doing a test run/walk so you are familiar with how they work.

A few more tips:

• Sgt. Barkley stressed carrying identification. You could tuck your license in a pocket, but there’s a risk of losing it. A convenient alternative is Road ID, wristbands and shoe tags with pertinent information.
• Another question– how to carry your phone? Some prefer to hold it but we find that cumbersome. There are plenty of options, whether it’s pockets on your clothes to waist packs to armbands. It usually depends on what gear we are wearing for the day’s run.
• Also important to note is making sure you are not distracted yourself with music, using only one earbud or specially-designed headphones for running, and the simple, old-fashioned way of telling someone where you’re going.

Now, gear up and get moving!

Products We Use and Endorse (not an affiliate; we just like these items enough to recommend them without reservation!)

• Road ID – wristbands and shoe tags with ID and details
• Noxgear – lighted vests and chest/headlamp for you and even for your canine friends
• Sabre handheld pepper spray – disperses a stream from 12-16 feet. Easy to carry or slip in a pocket based on your comfort level. For sale at Amazon and many retailers.
• Petzl headlamp – there are many brands and types of headlamps at all price points. The more lumens, the brighter the light. The Actik is a current favorite.