Think safety when walking

Recently, a neighbor asked me if I carry identification with me when I run. Because I have a regular running partner, I don't carry identification, but I do carry a cell phone.

But the question got me thinking about safety and reminded me that this is something to always consider. This is of even greater importance now with the time change as people exercising outside before or after work face increasing darkness.

Walking or running outside is one of the best ways to get a lift during the day and maintain health throughout the cold months. However, getting outside in the winter poses some unique challenges for maintaining an exercise program. Before you lace up your sneakers, let's discuss some important tips that can help ensure your safety.

Buddy Up: One of the best ways to increase safety is to find an exercise buddy. This is particularly important if you walk during the early morning or evening hours, when it is dark or if you exercise in rural areas.

Reflective Gear: Wearing reflective gear is essential for safety in the winter months. If you are out during hours of darkness, then you should wear reflective gear that increases your visibility to drivers. Most shoes have reflective materials built into the upper, but these are inadequate by themselves. Reflective vests, cuffs and hats are readily found at most sports or outdoor gear shops. Carrying a flashlight or using a headlamp can also increase visibility to on-coming vehicles.

Driver awareness: When using the roadways, do not assume that drivers see you or will give you the right of way. If there are no sidewalks, you should walk against traffic so that you can be aware of potential danger coming towards you. This is not true, however, for bicyclists who should always travel in the same direction as cars. (Also, by law, cyclists at night must have both a white front lamp and a rear red lamp on their bikes).

Be prepared: During the winter months, it is particularly important to be prepared for the elements. Be sure to dress appropriately for cooler weather. Obviously, if you are venturing into the back country in the winter, this is a matter of survival. But for closer-to-home activities, dressing right can be the difference between enjoyable exercise or a miserable outdoor experience. In order to exercise in icy conditions, consider purchasing ice and snow traction cleats. These anti-slip soles fit on the bottom of most shoes and can help prevent falls.

Communicate: Be sure to tell someone where you are going and what time you expect to return. Carrying a cell phone is always a good idea, but it is not a good idea to rely solely on a cell phone as you may not have coverage in the area.

Be aware of your environment: Finally, before heading out, be sure to evaluate the safety of your route and prepare accordingly. Do not wear headphones as they prevent you from hearing oncoming traffic or someone coming up behind you. Being aware of your surroundings is absolutely essential to your safety.

(Jenny Nixon Carter is the executive director of the Rutland Physical Activity Coalition For more information on the coalition visit www.rapac.info)