By Robert Johnson
Managing editor

Getting in shape could be as easy as lacing up a pair of running shoes and going for a jog or brisk walk, but before you grab those sneakers, take a little time to plan and understand the safety risks associated with running.

First, Fort Leonard Wood Regulation 190-5 directs that all joggers and runners wear reflective material that can be seen from the front and the back during hours of darkness or restricted visibility when running on any road, paved or unpaved. This regulation is for service members, family members and civilians. Walkers that use these same roadways are also required to adhere to the regulations.

The regulation is designed to help motorists see the jogger, so as a runner or jogger, it is a good idea to wear bright colored clothes, reflective materials or carry a flashlight.

Other safety tips, according to the U.S. Department of Health and Human Services, before you start your morning run include:

- Warm up before you exercise. Simply warming up your muscles before you run can decrease your chance of injury. Five to 10 minutes of stretching will loosen your muscles and increase your blood flow, reducing your chance of muscle pulls, strains or sprains.

- Pace yourself. If you’re new to jogging, start with a brisk walk, not a full out run. Limit your increases in distance and time to roughly 10 percent per week.

- Pay attention to your body. Aches and pains are not uncommon after jogging, but sharp pains that last 25 to 30 minutes are not. Be alert to muscle pulls and strains that can be indicators of a more serious condition.

- Have the right equipment. Wearing reflective clothing will help others see you, but also make sure your shoes properly fit your feet. A properly fit shoe will be snug on the heel and not slide up and down and there will be about a half inch of room in the toe box. In hot weather, wear breathable clothing that allows for the body to cool and never jog or run in a plastic weight-loss suit.

- Know your route. Drive or walk your route in the daylight hours making note of turns, potholes and other hazards.

- Run or jog against traffic. You should try to run or jog on protected routes, such as troop trails or running tracks. The next best place would be on sidewalks. If you must run or jog in a roadway, run against traffic so you can react to cars coming toward you.

- Leave the headphones at home. Running on roadways with headphones is prohibited by regulation, but it’s really common sense. If you can’t hear the cars coming, you put yourself at risk. Keep the headphones for the gym.

-  Finish with a cool down. At the end of your workout, slow your pace to cool down. Even if your workout was a brisk walk, slow down and let your body adjust.  

- Stay active. Once a month is not a workout regiment. If jogging and running is part of your workout schedule, it needs to become a habit. Try to establish three-30 minute workouts a week as a minimum.

Jogging and running can put you in the best shape of your life, but done incorrectly, this activity can put you at risk for safety and for your health. Take the time to better prepare for the exercise and take precautions. Think safety 24/7, even when you are looking for that second wind.

(Editor’s note: Information provided by U.S. Department of Health and Human Services.)