Toeing the Lines

Our feet must be ready to run and exercise too. Are our shoelaces (double) tied? We can’t run safely with shoelaces flying for us, creating a risk of slip and fall. Sometimes I find one of my laces is completely untied or too loose. So it’s worth stopping to tie them. I’ve recently received some lace locks to test and I’m curious to see if these can keep my shoes tied better. It seems like especially running with a dog, my laces tend to come untied more than I would like.

As far as shoes are concerned, do your shoes have reflective components? This is important if we run/race in the dark or in adverse weather conditions. If your shoes (gear, or dog leash) lack reflectivity, you can easily add Brilliant Reflective safety strips to these. It boosts the reflectivity substantially higher than the normal level to at least 300 meters or more. The strips are made of 3M Scotchlite that reflects very well in all weather and lighting conditions.

As you can see from the above picture, we have BR reflective tape on Misty’s dog leash (both sides): the stick-on variety. On rare occasions, we have to replace a strip of tape here and there. With moisture/humidity factoring in with how often we use the dog leash, it’s amazing that the tape adheres as long and as well as it does. Sometimes a corner might become loose and I can simply rub the corner back into place so it sticks to the leash/gear/clothing.

My Mizuno Wave Rider 20 shoes shown above do reflect light pretty well on the sides and the back so I haven’t added tape to them.

Another way to be prepared is to simply audit or check all your clothing/gear/shoes and make sure that something reflects on each piece (at least if you running in darkness and even if you are not~it’s safer to have reflective strips attached). Maybe once every 3 months or so, I would check everything and make sure that reflectivity hasn’t worn off. Some clothing reflectivity does wear off eventually and I’ve supplmented/fixed it with the BR tape.

Wear bright (including but not limited to neon) reflective clothing shoes and gear whenever you can. In warm summery weather, it helps us stay cooler. Maybe wear a hat/visor and make sure it is bright enough to reflect light somehow. Wear a charged headlamp if needed.

Beware of all hazards and obstacles you might encounter. We can do this by simply having a heightened awareness of anything we may run or pass by from all around us and even below us (see sidewalk below with a few cracks). I try to memorize where all the major obstacles are on my running routes and if they are significant, I photograph them so I can remember: I have reported a few to the city for repairs too.

Remember to adjust your runs/workouts for the weather conditions. Rain has shortened or redirected some runs lately. Run away from dark clouds. If you see lightning, stop immediately and take cover in a safe place. If it’s hot or humid, consider trimming the mileage or adjusting the pace accordingly. Add a few more walk breaks and longer ones even if you are just dealing with higher humidity. And if heat too, then adjust even more. Flexibility is a very important thing in toeing the line in an optimal state of running. If weather conditions become unsafe, “bag the run” (meaning end it early or cut it short) or move it indoors to a treadmill. Add a cross-training block in lieu of a shortened run if desired.

Be very careful and aware of cars and bicycles on your running/exercise routes. Check the speed of cars and make sure you have time to cross the street before starting across. Beware some cars may accelerate and reach the intersection before you are expecting. If that happens, just wait. Don’t try to dart across: the risk of injury is too great. Wait until it is safe.

If you get an intuitive sense that you are not in a safe area, move away immediately. Call for help if you need it. If you’re too tired to finish a run, there’s no shame in asking your family/friends to pick you up and help you get home.

When you run and exercise, be aware that some lines are more hazardous than others: pay close attention to cracks in pavement and uneven sidewalks. Showing you a few of those below to give you some examples of where I must be really careful. Fortunately these areas are marked up with some utility crew-drawn lines so I’m even more careful.

Always carry identification with your emergency contact info and medical info (if you have something paramedics/medical staff should know in case of an emergency) and your phone in case of an emergency. Make sure your phone is charged.

Check the temperature and humidity. Be aware that high temps will knock out some phones, iphones especially if they get too warm. Or too cold. I tend to have phone crashes more often in cold but it does happen on some warmer ones too.

Run as early as you can to avoid heat/humidity. Or later in the day if it’s going to be cooler/less humid. Sunrise or sunset: those are frequently the optimal running times. Unless you prefer runch: running at lunch. When I was in college at TCU in Texas, I loved to run at 5pm every day. It was really hot some days but if I couldn’t run in the morning, that’s when it worked best for me. Find the optimal time of day that works for you and make it a habit, then a routine, then a healthy lifestyle which you will stick to like glue.

Want to try Brilliant Reflective safety strips? They have stick-on and iron-on varieties in many different colors, including two new colors. Here is their website for reference: BrilliantReflective.com. Have questions about the safety strips or running safe? Please ask.

So when you run, be certain to toe the line with all these safety ideas. Keep your radar up for danger. Run long (*or short*~I love sprinting too) and run strong! Happy healthy trails! Enjoy your summery spring! Pay attention to all the lines (starting, finish, and other) and you will be fine. Run the safest lines you can. If you can make a pathway line safer in any way, do it.