5 Safety Tips for Running Solo

I'm taking a little hiatus from workouts and getting sweaty for the next 36 hours because I had another round of laser hair removal treatment. While I'm on my break, I thought I'd share this post that I wrote for Wearsafe website. I hope you enjoy it!

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When it comes to running, we all have our preferences: run with a group or go solo. Even for those who prefer running with friends, it is inevitable that during training the time will come when you are forced to go out alone.

I prefer to run with others, but even if most of your runs are solo, going out alone doesn't have to turn into a bad experience. As we enter National Safety Month, it's a good time to think about what precautions we can take to make our solo runs safer. So today I'm teaming up with Wearsafe to share my go-to safety tips.

5 Safety Tips for Running Solo that I use:

1. Plan a route

Whether I'm in my own neighborhood or visiting somewhere new, I plan where I'm going. If it's a new area, I use MapMyRun and if possible, I also do a drive-by of the route to make sure it's not secluded. It's good to have a general idea of the area so you don't get lost and end up in a sketchy situation.

2. Tell someone

Always tell someone where you are going. Even on days when mrC is out of town, I send him a text to let him know I'm heading out, give him my route details and let him know when I get back. If he's at home sleeping, I leave a note and add the time.

3. Take a phone

It can be inconvenient, but a phone is good to have on a solo run in case you get hurt, get lost, or need to call for help. Having my phone accessible is important to me and carrying it in my Flipbelt makes it easier to get to than if it's in armband. If I'm uncomfortable, I will even run with it in my hand until I get to a spot where I feel safer.

4. Be aware

I love my music, especially since I now have wireless earbuds, but when I run alone I avoid using them. If I do wear them, I keep the volume down low so that I can still hear most of the world around me. With that in mind, there are times when wearing earbuds is probably not a good idea at all: running in the dark, running near sports fields, or running in an area prone to wildlife.

5. Carry safety devices 

Pepper spray or claw-like tools for runners are definitely good defensive options to have. I carry my Wearsafe tag. Much more accessible than my phone, if I'm ever in a situation all I have to do is press the button and my family and friends are alerted to my location and sent a 60 second audio clip of what was happening when I pressed the button.

Too many times, we read about runners becoming the victim of a crime. If you find yourself heading out for a solo run, take the time to use precautions.


PS - I'm happy to share my discount code RUNNINGESCAPADES for 15% off the Wearsafe Annual Service Plan. 


Disclosure: I'm a Wearsafe Running Ambassador which means I receive my yearly subscription for free in exchange for talking about my training and how I use my Wearsafe. As always, these are my opinions based on my own experiences.



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Intervals and Body Weight Workouts I Like

Today marks the start of week 3 of carb cycling and I'm feeling great. My biggest NSV (non-scale victory) so far has been adding in runs and upping my weight.

We had one more pleasant morning for an outdoor FASTer Way to Fat Loss® workout before Typhoon Merbok started moving into the Hong Kong region. Today was intervals day.

Week 3 Low Carb Day - the workout

Warm up - we walked to the promenade ---> a perfect spot for an outdoor workout

Speed Bursts - One thing I like about this program is the workout options. Today there were three choices for speed bursts. I've done 7 Up 7 Down. They were tough. Stadium Steps sounded like an awesome challenge, but I'm not sure where I could do them (must look into that). Today, since the first time went so well, it was sprint intervals again. Sprint 100% effort for 20 seconds, rest for 40 seconds. Repeat 14 times (2 more than last time). In the sun and the heat, these are sweat makers. Even with the two extra today, they went pretty fast. Using an interval app that links to my Apple sport watch makes it super easy to do them. So do my new Wave Sky. Seriously loving these shoes so far.

HIIT circuit - this body weight leg workout was tough after sprints but easy to do outside. Air squats, lunges, step ups and squat jumps. Rest and repeat. I only did one round instead of two because I was so hot and I had to pee.

I love body weight workouts. They are so versatile and there are so many online videos to help make it easier to do them when you can't get to the gym, or a fitness class, or when you are traveling. Here are some of my favorite workouts:

from Fitness Blender

from PopSugar Fitness

from Amanda Miller

Cool down - nice slow walk up the hill to the coolest spot in Discovery Bay.
Working out is definitely a team effort in this family. For both of us, having a workout partner is motivating and certainly more fun!

Low carb day - the meals
Broke fast about 11:00 - 3 scrambled eggs with ham and 3 sausage links with a tsp of maple syrup
Lunch - Almond chocolate protein shake (I use Designer Whey - available on Amazon), 1 can of tuna with tbsp of mayo, and PB&J rice cake

Dinner - beef burger (no bun) and green beans
Snack - peanuts
Then we sat back and waited for the typhoon. When we lived in China, getting information about the weather conditions seemed harder. We received alerts on our phone all day and from the management of our apartment building.

Do you like to run stairs?

Weekend Workouts: Making the Most of Pre-Typhoon Weather

What do you do in Hong Kong when there is a tropical depression, possible typhoon headed your way? You make the most of the sunny weather while you can. Even if it's hot, hot, hot! The forecast for the coming week is all about rain and lots of it, so adding in an outdoor run and some fun on the water was important this weekend

Week 2 - Regular calorie and Low Calorie day - the workouts

Saturday - It was leg day and as a warm up, I ran an easy 1.3 miles to the fitness center. It was warm and sunny, but thankfully the first half of the run is shaded by trees and a tunnel. I love these short little runs and I was extra excited for this one because it was my first run in the Mizuno Wave Sky. I love the feel of new shoes.

The leg workout was no joke! It was 50% on the machines and 50% free weights (or just body weight) and I liked that. I like using the free weights because those exercises utilize more than one muscle group even though you might be focusing on one main muscle. For example, squats are quad dominant, but also draw on hamstrings, glutes, and calf muscles. On the other hand, I like the machines so that I can focus on one main muscle group and sometimes with better form. It's a balancing act for me and my testy knee, so a little bit of both works perfectly. Throw in some finishers and my legs were done.

Sunday - I chose to take my iSUP board out for about an hour of low intensity cardio since it was active recovery day. It's hard to believe there is a storm lurking in the South China Sea when you look at the bright blue sky over Discovery Bay and Tai Pak Beach.

this board is still available at a great price on Amazon

It didn't take long to get hot and sweaty, but getting in the water was not an option for me. Not that it is normally. It takes a lot to get me to go into deep water. Today there were a ton of jelly blubbers (aka blue blubber jellyfish) in the shallow waters! I'm pretty sure the sight of them helped keep my heart rate elevated in the fat burning zone. 

Week 2 - Regular calorie and Low Calorie day - the meals

Saturday - Broke fast around 11:00 - 2.5 scrambled eggs with ham, 2 pieces PB&J gluten free toast, orange juice

Lunch - 3 turkey & Swiss roll ups and a protein smoothie with Bob's Red Mill vanilla protein (available on Amazon)

Dinner - mrC's chilaquiles (seriously soooo good) and corn

Snack - watermelon, vanilla yogurt with chocolate sauce

Sunday - Broke fast at 11:00 - 2.5 scrambled eggs with ham, 2 PB&J rice cakes, watermelon

Lunch - 3 turkey & Swiss rollups and watermelon

Snack - peanuts

Dinner - leftover chilaquiles and corn

The big food winner this weekend ---> the watermelon. It was my first of the summer and it was so dang good. When we lived in China, we could hardly ever find seedless watermelon. Eating watermelon with seeds almost takes the fun out of it.

D you squeeze in certain workouts when you know bad weather is coming?
What is your watermelon preference - seeds or seedless?

Some of the links in this post are affiliate links. If you decide to purchase any of these awesome products, I earn a small commission at no additional cost to you. I recommend these products only because I have experience with them and use them in my everyday life.

Active Recovery Day - Bowling in Hong Kong

Low intensity workouts usually bring to mind yoga, biking, walking, elliptical, pilates. Believe it or not, bowling can be a great active rest day option, too.

If you've ever been bowling you know that it utilizes most of the major muscle groups. When you throw the ball down the lane, you are stretching and flexing several muscles all at once. You might have felt it the day after ---> sore glutes or even a sore arm?

Bowling is anaerobic and it's not meant for building muscle mass, but it is perfect for active recovery day.

Today I met up with some American Women's Association friends for a couple of hours of bowling. The temperature has been really heating up here in Hong Kong and bowling is an excellent way to escape the heat.

We had two lanes for two hours at Thunder Bowl, located in the basement of Whampoa Plaza (just opposite the big ship) in Whampoa. We bowled three maybe four games and had an absolute blast. We also burned about 300 calories.

Low Calorie Day - the meals

After bowling I skipped the group lunch at California Pizza and headed back to DB. Although I love pizza, it's not a great choice on low calorie day (we all know pizza is anything but low calorie) and it was not gluten free. 

Broke fast about 1:00 - I grabbed a few items from the grocery near the ferry pier including: yogurt bars - they are so yummy!

 

Lunch - 3 turkey roll ups with swiss cheese, pb&j rice cakes and red grapes.

Dinner - leftover salmon patty, green beans and salad

Snack - two PB&J rice cakes

Overall: I'm having trouble getting in the carbs. I can consume insatiable amounts of bad carbs (chips anyone??), but trying to eat my macros fills me up. Is this really a bad thing though? 

What atypical activity have you used to stay active on rest days?

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Top Three Thursday

Last week I was wandering around the fitness center trying to locate all the machines needed for strength training day 2. Today, I was like a pro. Well, not a professional weight lifter, but definitely someone with experience in a weight room.

I have to admit, that felt pretty good.

Today I'm focusing on the top three things that made me smile.

1) Working out with mrC. His schedule has been pretty light recently, so we've been able to do this Faster program together. Not everyone has a spouse for a workout partner, so I know how lucky I am. Being able to do the workouts together definitely makes it more fun and we motivate each other.

Week 2 Regular Calorie day 2 - the workout

Warm up - we did our usual thing and walked to the fitness center

Strength training - it was upper body day today. I have to modify some of the exercises still because my shoulder is still healing (I hope). I'm getting the hang of knowing what weight to use, but today I killed the triceps exercises. Pretty sure I'm going to be a little sore tomorrow.

Cool down - we took this literally and went to our happy place (see #2 below)

Week 2 Regular Calorie day 2 - the meals

Broke fast 11:30 - 2.5 scrambled eggs with ham and Bob's Red Mill gluten free pancakes

Lunch - 3 turkey roll ups, red grapes, celery with hummus

Snack - peanuts

Dinner - salmon patty, green beans, sweet potato tots and a salad

Snack - greek yogurt with some chocolate sauce

2) Going to the pool. I have always loved the water, loved the beach, loved the pool. I really love cooling off in the pool after a workout. This pattern got started when our expat adventure began in Dubai.

3) Pedicures. A friend recommended a salon (one that I had walked by dozens of times and not noticed) and I recently tried it for myself. I had a manicure the other day and today I got my toes done. Don't you love the way the hot pink pops against my leopard Sanuk flip-flops?

Tell me something that made you smile recently.