Whether you're traveling on business or heading off on a holiday vacation, you must plan carefully if your exercise plans include walking or running outdoors, particularly in an unfamiliar city. You don't want to get lost or become a victim of street crime, so follow this advice for a safe city workout.
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Safety basics
The advantage to walking or running in the big city is that it gives you the opportunity to soak in the sights and sounds of the town you're visiting. Most major cities have running paths that are safe and well-populated; you just have to find out where they are. Liz Neporent, MA, author of Fitness Walking for Dummies (IDG Books Worldwide, 1999) and a spokesperson for the American Council on Exercise, suggests asking the concierge at your hotel for advice in plotting a safe, scenic route. "I travel quite a bit, and when I was in Boston recently, my hotel provided preprinted maps," she says. If you hail a friendly cab driver at the airport, he or she might know where to find good parks for runners in town.
Once you've figured out where you're going, take some precautions before you leave your hotel. Write down the front desk's telephone number to carry with you; if you do get lost, you'll be glad you have it handy. "Let somebody know where you're going and when you'll be back," Neporent suggests. "You could even leave your key at the front desk." This is a great way to plant yourself in the memory of a desk clerk, which may be useful in case of an emergency.
You should definitely take change for a phone call with you, or even tote your cell phone along. Communication is key if you need it, but the hard rule regarding valuables is to bring as few as possible. If you carry a runner's pouch or belt bag, a few dollars, your ID and some quarters should be sufficient. Even better than carrying a bag on the street is to sew a small cloth pouch to the inside of your sports bra (use a drawstring pouch for easy access to contents). This may sound uncomfortable, but it isn't; you'll quickly forget the pouch is there, and you'll have the peace of mind of knowing you aren't carrying anything obvious to tempt a thief. Also consider a running buddy to discourage any potential threats.
Use your senses
It goes without saying that you must stay alert to street traffic. Never cross against a streetlight; always pay attention to what's happening around you. Walk or jog in the center of the sidewalk; look as though you know where you're headed.
Park safety brings up a specific no-no - wearing headphones when you exercise. In his book The Gift of Fear (Little, Brown & Company, 1997), Gavin De Becker explains that headphones disable the primary survival sense of hearing when danger approaches. You're better off without them.
If you hear someone close behind you or see a suspicious stranger, turn and look at him directly. Don't appear afraid; you'll be less likely to be victimized. If someone grabs you, shout "Fire!" instead of "Help!" to attract assistance; people will respond more readily if they fear they're in danger, too. REFERENCE: The Boston Women's Health Collective. Our bodies, ourselves. New York, NY: Simon & Schuster (A Touchtone Book), 1984, 1992.
Most of all, keep things in perspective. Be cautious, but don't scare yourself. Trust your instincts and your common sense to keep safe and fit in the big city.
