How to Predict Your Marathon Time Based on Your 10K
With dark mornings and dark evenings, it means the time we have to run is minimal and if a run at lunch isn’t an option it’s most likely you are replanning your routes to ensure you have street lights and feel safe. With that, we wanted to share 6 tips on keeping safe in winter.
1. Be visible
The first rule of safe winter running is high-visibility reflective gear. Even if you think there are street lights, it is important that you as a runner are glowing! We see so many runners, running late at night in full black clothing, this just isn’t wise. High vis gear can help you be spotted by drivers, cyclists and pedestrians.
There is a range of brands that do reflective kit in the winter and we highly recommend checking out proviz. They provide stylish reflective gear, finally! If you are just fully against reflective gear though, we recommend a light top at the very least along with some LED lights attached to your clothing. Check out our partners at Sportshoes who offer a great range of options.
2. Run where you know
Winter running isn’t the time to find new routes, stick to the routes you know, the well-trodden routes which are busy and you know you can’t get lost on. Try to have a range of different routes though and even run at different times. We also recommend hiding some of these runs on Strava so people can’t see your routes if you are used to a routine.
3. Ditch the headphones!
Remember we spoke about how to enjoy running? Well, winter is the time to take in the surrounding areas, enjoy the birds singing or the cars whizzing by. Try not to wear headphones to ensure you can hear everything that is going on around you.
4. Run with friends
Running in numbers is always much safer and it is also more enjoyable. If you feel a running club is too intimidating then look into other options such as running communities. We run a social run every Wednesday at 7 pm which is for people of all abilities. We also highly recommend Run Talk Run who have runs all over the country and are some of the friendliest and most welcoming runners you will ever come across!
If neither of these options is possible, then share your location with a friend. Here at Coopah we have a Whatsapp group set up for that exact thing, to report when you are going out and report when you are back to ensure we all look out for each other. A simple text to say, I am running route A today which takes 30 mins and here is my tracker can go a long way.
5. Don’t be afraid to scream
If you see something dodgy or come across someone who makes you feel uneasy, don’t be afraid to make noise and make it clear that you aren’t scared but confident to scream loudly.
6. The Police
Hopefully, it doesn’t get to this but if you spot something suspicious, don’t be afraid to call 112 and report this. If you have a local area Facebook group, be sure to report it on there too, this will warn the local community and also other runners. The Coopah running app also has a club chat and we will also be around to support you on there.
Remember, stay alert, dress bright and be confident.
