Running safely You do not just need to protect yourself from injury when run - you need protection from the external dangers, too.
Being more aware of what's going on around you, you will able to run safely even when you are alone.
First things first Before you set out for a run, tell someone where you are going and when you are likely to return.
Carry ID, especially if you have a medical condition, as well as a mobile phone or some money for a bus in case you need to stop.
You might feel safer if you carry a personal alarm, but you shouldn't rely on it.
The outside world As you're running, be aware of your surroundings and stay alert to any unusual activities or people.
If someone behaves strangely, just turn round and run in the opposite direction.
Run towards people and activity, not away from them.
Avoid running in quiet areas, particularly during the winter, but if they are the only option, consider running on a treadmill at the gym until the days become longer.
If a car driver asks you for directions, give them from a safe distance instead of approaching the car.
If a driver or pedestrian is abusive, ignore them.
When there is no pavement, always run facing the oncoming traffic.
The only exception to this should be on blind bends when you should cross over the road briefly.
Don't wear headphones when running anywhere near traffic - the music will make you less aware of what's going on around you.
If you're running in the dark, always wear bright clothes with reflective strips.
Protect yourself from changes in the weather by dressing appropriately.
In summer, light clothing in technical fabrics will wick sweat away from your body to keep you cool, while a lightweight hat will keep the sun off your head.
In winter, several thin layers will help to maintain a comfortable body temperature.
Dog days It is a dog owner's responsibility to ensure that their pet is always under control but sometimes runners stumble upon a dog that presents a real danger.
Next time you're faced with an aggressive dog remember not to become angry, or make lots of noise, as this may antagonise him.
Running away may prompt him to chase you, so come to a halt facing the dog, and then start to move away keeping a close watch over him but avoiding direct eye contact.
If you know you'll be running in an area where there are dogs off their leads, consider carrying a personal alarm.
The high-pitched noise may scare a dog and will alert other people that you are in distress.
Being more aware of what's going on around you, you will able to run safely even when you are alone.
First things first Before you set out for a run, tell someone where you are going and when you are likely to return.
Carry ID, especially if you have a medical condition, as well as a mobile phone or some money for a bus in case you need to stop.
You might feel safer if you carry a personal alarm, but you shouldn't rely on it.
The outside world As you're running, be aware of your surroundings and stay alert to any unusual activities or people.
If someone behaves strangely, just turn round and run in the opposite direction.
Run towards people and activity, not away from them.
Avoid running in quiet areas, particularly during the winter, but if they are the only option, consider running on a treadmill at the gym until the days become longer.
If a car driver asks you for directions, give them from a safe distance instead of approaching the car.
If a driver or pedestrian is abusive, ignore them.
When there is no pavement, always run facing the oncoming traffic.
The only exception to this should be on blind bends when you should cross over the road briefly.
Don't wear headphones when running anywhere near traffic - the music will make you less aware of what's going on around you.
If you're running in the dark, always wear bright clothes with reflective strips.
Protect yourself from changes in the weather by dressing appropriately.
In summer, light clothing in technical fabrics will wick sweat away from your body to keep you cool, while a lightweight hat will keep the sun off your head.
In winter, several thin layers will help to maintain a comfortable body temperature.
Dog days It is a dog owner's responsibility to ensure that their pet is always under control but sometimes runners stumble upon a dog that presents a real danger.
Next time you're faced with an aggressive dog remember not to become angry, or make lots of noise, as this may antagonise him.
Running away may prompt him to chase you, so come to a halt facing the dog, and then start to move away keeping a close watch over him but avoiding direct eye contact.
If you know you'll be running in an area where there are dogs off their leads, consider carrying a personal alarm.
The high-pitched noise may scare a dog and will alert other people that you are in distress.