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Measures can decrease probability of dangerous occurrences

Those who like to run generally disdain gym treadmills, as there is nothing better than running with the sky above your head and the asphalt under your foot. If the treadmill is used, it is for reasons of force majeure, such as hailstorms, glacial cold or lava-covered floors... Ok, we exaggerated a little, but even though it is better to run outdoors, practice this exercise in urban areas it can be a little dangerous, as well as being bad for your health. So, we've put together some tips to give you some tips on how to run in the street safely and without harming your health.

Basic

Running is running, whether in a desert in the Middle East, a marathon in Boston, or even the busy streets of urban areas. So, let's go to some basic tips to make your run safe.

• Stay alert and keep your eyes straight ahead (some people have a habit of running looking at the ground) so you can see any danger around you;
• Look both ways before crossing. But that's not just when you go running, see!
• Keep a safe distance from the street;
• Wear colorful clothes or even reflectors (especially at night);
• Don't forget to have a good pair of running shoes. Tennis doesn't make the runner, but it helps a lot. To learn more about buying and disposing of your running shoes, click here;
• It is important to make your route before leaving home and take into account the most dangerous places in the city. There is the site "Onde Fui Roubado", an interactive platform that allows its users to upload information about their occurrences, with statistics changing according to the variables "when", "where" and "what". If there is no information about your running area, use Google Maps or some other running tool to see if there are poorly lit or quiet areas on your course. If you're still unsure, stop by with a friend, or take a taxi to check it out. For more tips on how to exercise healthily in big cities, check out the article "Can Exercising Your Body in Big Cities Harm Your Health?"

use the correct equipment

Once your route is set, it's time to check which items you should take with you. It may seem uncomfortable, but they are essential items to accompany you in urban areas:

• Photo documents such as ID and driver's license are important in case something happens to you;
• Important medical information such as allergies, blood type, health conditions, and it's always good to put your emergency contact, either on your cell phone or on a piece of paper;
• Speaking of cell phones, depending on the size of the device, it's good to take it with you. In addition to being able to store your emergency information, you can use it to call the police, ambulance or a friend to pick you up. And it doesn't have to be your new model. If you have an old cell phone at home doing nothing, remember that even not activated, these cell phones can make emergency calls (but if they are without any hope of use, how about recycling them?);
• Some change for emergency measures such as water, food or transport;
• It is a good investment to buy ID bracelets like Self-ID. There, your information is laser engraved to be checked in case something happens to you.

Headphones

There are runners who make running an opportunity to practice so-called active meditation, that is, the act of meditating while on the move. Perhaps it's the relaxing sound of your feet coming into contact with the asphalt, or the rhythmic comings and goings of your breathing that empty your mind and allow for a peaceful meditative state. However, there are other runners who can only run if they are listening to heavy rock at the top volume with big headphones sound dampers. For these runners, we're sorry, but maybe this isn't the safest method of running.

• Listening to music (or audiobooks and podcasts, depending on your taste) while running makes it difficult to perceive the world around you. In addition to not being able to hear what is happening on the street, the loud sound can distract you visually. This is because the human brain cannot devote all of its attention to more than one sense at a time, the so-called "Divided attention". That's why when we're looking for an address, we often slow down the car and turn the radio down;
• If music is important to your run, try keeping the volume as low as possible so that you can still hear the music, but also be able to hear the sounds around you.

Try running with a friend (especially at night)

If riding in a car at night is dangerous, imagine running down the street! According to the website, Onde Fui Robado, 55% of crimes occur at night. In that case, someone's company can make you a less-than-appealing target for criminals, as two people are more difficult to control than one. The method is not foolproof, but it does discourage would-be burglars.

• If you don't have a running mate, run a dog, or borrow a dog from a friend or family member. Dogs not only make you a less appealing target, they can also sense danger before it arrives;
• If you're lucky enough to be a horror movie protagonist, it's always good to tell someone where you're going before heading out for a run. Even a text message to someone you trust can suffice, as long as you give a general indication of what your route will be. If you fear being stalked for a while, make sure you don't share your route on social media and change your route from time to time. Maybe investing in self-defense classes won't hurt much (you).

On which side of the street?

If you run regularly, you may already know that it's better to race against traffic. This practice allows the runner to see cars heading towards him and allows him to react (such as getting out of the way) if something goes out of control. Sometimes, however, this rule can be ineffective and even dangerous.

"But which way should I run then?" There is no right side to run, so take the following parameters into account:

• The side that gives you better visibility (front and rear) for pedestrians and cars;
• One who has a running track or path;
• One that has at least one sidewalk;
• The one that has an exit that you can slip into if a car comes your way.

Be careful crossing the street and intersections

Crossing at intersections is one of the greatest hazards for urban corridors. A little inattention on the part of the runner or driver can result in an accident, and in most cases, the runner is the one who loses.

• So when crossing, try to do it behind vehicles. Even standing still, they might not be seeing you. Which makes it important to make eye contact with drivers as you pass through the intersection, or even wave your hand, to make sure they spot you;
• It's also a bad idea to cross the red light. A lot of things can happen as you press the step to get the car headlight closed. You might stumble along the way and stay slumped while the headlights open, or because you've hurried, cars won't see you;
• For those who want to keep their heart rate up, this can be boring. So try running in place or stretching while you wait. And don't forget to respect the signage;
• Remember that prevention is better than cure. Do not assume that drivers will stop at a red light or stop sign. Look both ways and make sure you're being seen.

Be polite to the people on the street

It's always good to be polite, but in this case it's good to be polite to pedestrians, especially if you have to share the sidewalk while others live their lives. Follow these simple rules to avoid fights and accidents.

• If you're running with someone, run in a line, or at least when other people are approaching.
• With cars on the street, keep to the right and go over to the left. It is important to notify pedestrians when you are passing them with interjections like "to your left" or a simple "excuse me" can make all the difference.

trust your instincts

Your unconscious already knows the city is dangerous, and you'll probably know when something doesn't feel right. Feel and trust your instincts. Jen Matz, from Walk Jog Run, explains that prevention is better than cure. If the street is too dark, don't run on it. If someone is walking towards you and gives you the chills, go in the opposite direction. If you feel someone is following you, call the police.

Matz emphasizes that your safety is more important than your exercise.