It is almost that time of year again where we leave Daylight Savings Time and return to Standard Time.  With this comes shorter days, early evening darkness and also the potential danger of more accidents and attacks.

If you are one of those people, who no matter what time of year it is, find yourself walking, running, biking or doing your daily exercise routine outside, here are some tips to keep you safe:

  • Always walk/run against (facing) traffic.  Just because you see them, drivers may not see you.
  • While biking, ride with the flow of traffic and follow the rules of the road (stop signs, traffic lights, 4-way stops, turns etc.)
  • Avoid super busy roads with no shoulders or sidewalks
  • Choose a well lit route.  Also, test your night time route during the day to check for potential hazards such as limbs, pot holes, obstacles, safety escapes, sketchy areas, etc.
  • Vary your routes and times if possible – potential attackers watch for patterns especially in isolated areas
  • Walk, run, bike with a buddy – there is safety in numbers
  • Carry a cell phone and/or pepper spray (
  • Always tell someone your route and estimated time that you will return
  • Low to no music – either ditch your music or keep one ear phone out and the volume turned down low
  • Always have an ID on you – either a drivers license or an ID tag you wear (check out
  • Be seen – reflective gear, LED flashing lights and headlamps are your friend and could possibly save your life.  There are several options out there but here are a few of my favorites: 1. Amphipod Xinglet Flash LED Reflective Vest, 2. Amphipod Micro-Light Flashing Armband, 3. Amphipod Swift-Clip Cap Light, 4. Nathan Strobe Light, 5. Nike Reflective Storm Fit Hat )

1. Xinglet1-228x300  2. Amphipod-Micro-Light  3. 440 4. nathan-strobe-light 5. nike hat

  • Finally, follow your instincts – if you feel you are entering an unsafe situation or area, trust your gut, leave immediately and seek safety

Be aware, be seen and stay safe!  Also, don’t forget to “fall back” one hour this weekend!

Paula Jamieson

Personal Trainer and Fitness Nutritionist

Bodyrich Fitness Company







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