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Vitamin G

Self-Defense Tips for Staying Safe Before,During,and After Your Outdoor Workout

I intensely dislike that we even have think about this topic when we hit the streets or the park for a workout—but women are often targets for violence.None of this is to scare you!But it's important to be aware so you can stay as safe as you can while doing your thing,says self-defense and fitness expert Jarrett Arthur,and that's why she's provided these tips: Before: * Put on well-fitting workout clothes and,if you have long hair,style it in a side braid or slip it under a cap in lieu of a ponytail (both of which can help reduce the risk of someone being able to grab you).* Find a friend to run or train with.Co-exercising is a great way to stay safe,and it adds some good,fun motivation.If there's no one available,take your pup with you,says Arthur—or ask your friend if you can bring her dog out for some exercise.* If you're going solo,提前选择你的路线,并估计你要花多长时间才能完成。Text or call a friend of family member and notify them of your start time,路线,and

我非常不喜欢当我们在街上或公园里锻炼—butwomen are often targets for violence.

None of this is to scare you!But it's important to be aware so you can stay as safe as you can while doing your thing,says self-defense and fitness expert贾勒特亚瑟,and that's why she's provided these tips:

之前:

  • Put on well-fitting workout clothes and,if you have long hair,style it in a side braid or slip it under a cap in lieu of a ponytail (both of which can help reduce the risk of someone being able to grab you).

  • Find a friend to run or train with.Co-exercising is a great way to stay safe,and it adds some good,fun动机.If there's no one available,take your pup with you,says Arthur—or ask your friend if you can bring her dog out for some exercise.

  • If you're going solo,提前选择你的路线,并估计你要花多长时间才能完成。Text or call a friend of family member and notify them of your start time,路线,and your estimated end time.

  • Vary your routine.Try to avoid running at the same times on the same days and on the same routes—random weirdosmightbe taking note of what you do,day in and day out.If you can only train at the same times and on the same days,definitely vary your routes from week to week.

    During:

    • 保持耳朵畅通。If you'd rather exercise with music,get an external speaker.And if you must have earphones in/on,只使用一个并且保持一只耳朵。And keep the volume down so you can actually hear people coming up behind you.
  • 在光线充足的地方跑步,well-populated routes,paths,and trails.If you're on a wider trail,stick to running in the center,away from any trees and shrubs that line the path,which make for excellent hiding spots.

    After:

    • Add a set of push-ups (either full or modified on your knees).Runners often tend to neglect their upper body strength,which is a really important part of fighting back.Your chest,shoulders,and triceps (all muscles worked in the good,old-w88手机版登录fashioned push-up) are integral to your ability to generate big upper-body striking power.
  • Add a sprint interval to the end of your run.You'll blast calories and body fat,plus prepare yourself to quickly run away from an attacker,even when fatigued from your workout.

  • Notify a friend of family member that you are back from your run and safely at home or at work.If you're worried about forgetting,set an alarm on your phone as a reminder.

    As someone who runs outdoors almost every morning,这些是我绝对要考虑的建议。Are there any outdoor-exercise safety measures that you take?