I see it all the time – people walking, running or riding their bikes listening to IPODs or talking on the phone. This is no big deal right - it keep you from getting bored while exercising.

Well you may not be not bored but you are also not aware of your surroundings. Maybe it is because I am a woman and the mother of a teenage daughter but I am becoming more aware of the risks we take especially when we exercise. It seems that the basic rules of safety and common sense go out the window because we are getting in shape.

I know that when I walk I use to listen to my IPOD – the songs helped me keep moving and allowed me to go further than if I was just listening to the traffic go by. However, I now leave my IPOD behind. I am out and walking between 5:30 and 6 AM. A prime time for the birds to be out and the early morning commuters as well.

I have always stuck to main road since it is still dark when I am out but I did not think too much about not being aware of my surroundings or even my own saftey when I was out. I mean I was on the main road lots of folks driving by and they could see me so what was the problem.

Actually there is a big problem with this. There have been a number of attacks in the news lately thankfully no one I knew or even in my area) but it got me to think was I endangering myself or was I following good safety rules. The truth is I was endangering myself.

Using an IPOD and listen to music left me unaware of my surroundings. Anyone could come up behind me and I would never know. There is so much that could go wrong here. Crossing the street – a driver who was running late may not see me, a bad guy wanting to mug me (or worse) despite the fact that walkers and jogger do not normally carry money – the bad dud may not know that – and hey who knows what they are thinking.

So I though I would out together a list of basic safety precautions for exercising outdoors.

  1. Stick to well traveled streets. Avoid shortcuts through wooded areas, parking lots and alleys.

  2. Avoid walking or running alone especially at night. Instead go with a friend.

  1. Change your routes – do not follow the same path every time you go out.

  2. Don't wear clothing or shoes that restrict your movement.

  3. Wear bright colors that will contrast with the environment. Don’t ever assume you can be seen.

  4. If you think someone is following you, switch directions or cross the street. Walk toward an open store, restaurant or lighted house. If you are scared, yell for help.

  5. Don't wear headphones while walking or jogging. I know you like music or talk radio, but if you run or walk with ear buds, you are asking to be hit, bit or attacked. You need to hear and see your surroundings at all times.

  6. Always walk in well-lit areas.

  7. Stay near the curb and away from doorways, bushes, and other concealing areas

  8. When walking or running in the street, face the on-coming traffic. You will be able to see cars coming and easily hop out of the way if need be.

  9. Walk or jog on sidewalks when they are available.

  10. When bicycling, ride WITH the traffic. You are considered a “man-powered-vehicle” and are expected to abide by traffic laws and ride on the edge of the road going the same direction as traffic. Yes, you CAN get a speeding ticket.

  11. Pay attention to the temperature. As temps get higher, take your workout indoors. People can get used to the heat, but that is another blog in and of itself. Especially watch out for high humidity as the sweat (which is our best cooling mechanism) cannot leave our skin to cool us when humidity is high.

  12. DRINK! Water is the best for most workouts. Exercising for over an hour (or if you are exercising in the heat or with a lot of intensity) will require a carbohydrate/electrolyte drink. Gatorade works fine for most situations.

  13. Listen to your body. If something hurts, stop. If it keeps hurting, rest it. If you are unusually tired, shaky or don’t feel well, stop and hydrate and eat if necessary. See the doctor if it doesn’t improve quickly.

  14. When biking, wear a well-fitted helmet

  15. Carry identification and a cell phone if possible.

  16. Pepper spray is great to have along in case the neighbor dog doesn’t appreciate your activity. Dog cookies work great too, especially when biking.

  17. Last but not least, always tell someone where you are going, what route you are taking and when you expect to return.

    Get out and work out, but do it safely my friend.