Need Music to Motivate You? Listening to music while you run or work out is fine, as long as it is indoors on a treadmill, elliptical machine, stairclimber, or bike. Never run outdoors with headphones. You make yourself vulnerable to potentially dangerous situations involving cars, dogs, or attackers when you can’t hear what’s going on around you. If you need music to motivate you, listen to your favorite, upbeat song while you get ready and stretch out. You'll be pumped by the time you head out the door! RunnerGirl recommends "Walking on Sunshine" to pick you up during these shorter days and cooler months.

Running in the dark: Avoid it when you can. But, with the sun setting earlier and earlier, we know that it is not always possible. To make the most of your runs through the darkness, play it safe. Tell a friend or loved one your route and approximately how long you'll be gone. Bring money with you for an emergency phone call. Dress in light colors and reflective clothing, such as a reflective vest or armband lights. Stay alert to your surroundings to avoid being surprised by any situation that may cross your path.

Run with a Buddy: Running clubs and running partners are great ways to be safe and social on your training run. Most running clubs have weekly training sessions of various distances and paces. This is a great way to find a partner that runs your pace or to simply change up your normal solo routine.

Avoid Being Too Routine: Most of us fit running into an already extremely busy schedule. But, if you often run alone or in more remote areas, be careful not to get too "routine" by running at the same time and the same route every day. Change things up a bit and stay in tune to your surroundings. It's great to zone out while you're out there, but don't lose track of what's going on around you.

Wear Identification: Any time you are running, biking, walking, or roller blading alone, make sure you have ID with you. Accidents can never be predicted. It is important that a stranger be able to identify you and contact a family member if you are injured and cannot do it yourself. Carrying a license or ID in a fanny pack/water carrier is a great idea, but if you don't use one of those, try a Road ID. They are small, lightweight, and can be worn around your wrist, ankle, neck, or easily velcroed to your shoe.


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