Why is safety important when jogging?

According to the Swiss Council for Accident Prevention (CAP), 22,500 people in Switzerland are injured while jogging every year. Most of these are minor accidents, such as sprains, strains, and tears. More common, however, are injuries resulting from improper technique, such as Achilles tendinitis. Lack of visibility is also an issue, especially in the darker months of the year: joggers are overlooked by other road users or they themselves notice bumps or obstacles along their route too late in the dark. Safety also means avoiding unwanted encounters. 

Smart clothing and wearables
Make sure you have good visibility and make yourself visible so that other joggers, cyclists and drivers notice you in good time. This is particularly important in the darker months of the year.

• Reflective clothing and accessories such as vests, armbands, shoes, running pants or jackets make you more visible to other road users, especially in poor light conditions. This simple but effective measure significantly reduces your risk of accidents. 
• There are now also running jackets and shirts with integrated LED lights. You can even control some of these garments via an app. Want to bet that other runners will be amazed? 
• Reflective sprays that you apply to your clothing, shoes or equipment are an interesting alternative. These are invisible in daylight, but shine brightly when illuminated by headlights or street lamps.
• A headlamp helps you to recognize and avoid obstacles on your route. This minimizes your risk of injury. 

Digital aids
Digital aids such as fitness trackers, smart bracelets or smartphone apps offer you additional safety when jogging – whatever the time of year. 

• Many solutions have GPS tracking so that you can share your location in real time. This means you can be found quickly if you break your leg, for example. 
• Other options include an emergency button that you can use to call for help or a loud alarm sound that draws attention and sends attackers fleeing.
• Special headphones that amplify the ambient noise are particularly helpful when jogging in the dark. This allows you to listen to music, while still being aware of other people or approaching vehicles. This keeps you alert and allows you to react more quickly to potential dangers.
• It is worth checking the data privacy settings on all fitness apps: under the menu item "Settings", you can control and, if necessary, restrict the use of your data.

Route selection
Safe jogging starts with the choice of route. 

• Choose routes that are well-lit and busy to increase your visibility and safety. 
• Avoid remote or unsafe areas where the risk of accidents or unwanted encounters could be higher. Ideally, you should choose a route that you are familiar with and feel comfortable on. 
• Use map apps or running communities to get recommendations for safe routes in your area.

Running in groups
Running in groups offers numerous safety benefits. 

• In a group, you are more visible, can help each other if you are injured, and the risk of assault is much lower. 
• Running in a group is also helpful for staying motivated and making the jogging experience more social. Many running clubs and fitness studios offer organized group runs for different running levels. 
• Virtual running companions via app are an alternative: they virtually run with you, give you feedback and motivate you. Some also have integrated safety functions, such as an emergency notification if you deviate from the planned route or are stationary for an unusually long time.

Safety through communication
Effective communication can significantly increase your safety while jogging. 

• Before the run, inform a person you trust about your planned route and estimated return time. Take a smartwatch or cell phone with you so that you can call for help quickly in an emergency and, if necessary, use a special app with an emergency function. 
• You should also carry an emergency ID card with you, which should contain your name, medical details, and emergency contacts.
• Social networks and running communities can also increase your safety. Platforms such as Strava or Runkeeper allow you to share your runs live so that friends and family can follow your route in real time.

Self-defense and emergency measures
Basic self-defense skills are valuable in order to be able to free yourself from a dangerous situation if the worst comes to the worst. 

• Many fitness studios or martial arts schools offer compact self-defense courses. There are also offers specifically for women, for example. The knowledge of defense techniques strengthens your self-confidence, making you feel safer and more relaxed on your jog. 
• Virtual simulations using an app or VR glasses are an alternative for personal training: you can simulate dangerous situations and train your reaction in a safe environment in order to be better prepared for genuine threats.
• You may feel more comfortable carrying a defense tool like pepper spray with you. Alarm devices that make loud noises are also effective in attracting attention and scaring off attackers at the same time. It is important that you are confident in handling the defense tool and that it is easily accessible.

Avoid injuries
Injuries caused by incorrect technique are a much greater risk than accidents when jogging. You can greatly reduce your risk with these five behaviors:

• Start every running session with a thorough warm-up to prepare your muscles and joints for the exertion. 
• Make stretching after your run an integral part of your jogging routine. This prevents muscle tension and keeps you flexible. 
• Check your running technique to avoid overloading and unwanted strain.
• Adapt your running intensity and duration to your personal fitness level to avoid injury from overexertion.
• Don't forget to take breaks: allow yourself sufficient rest breaks and training-free days so that your body can recover.

Professional tips for healthy jogging
These tips will take your running safety to a new level:

• use smart running shoes with sensors to analyze your running technique and form. These shoes can provide real-time feedback on your posture, stride frequency, and foot strike to prevent injuries caused by incorrect technique.
• Use apps and online platforms for virtual physiotherapy sessions. These programs offer you personalized stretching and strengthening exercises based on your individual running technique and your risk of injury.
• Benefit from biomechanical analyses, which some gyms and running clinics offer. Your walking movements are closely examined with the help of cameras and sensors. This allows you to identify problems with your form that could lead to strains and develop targeted exercises to improve your running technique.

Mindfulness and concentration
Incorrect movements, trips and falls are often caused by carelessness. It is therefore worth sharpening your concentration.

• Always remain alert and keep an eye on your surroundings, especially when in the dark or on unfamiliar routes. Look at the road instead of your cell phone and don't listen to music so loudly that you can no longer hear noises from your surroundings.
• Concentrate on your breathing and posture to run more efficiently and prevent injuries. Mindfulness exercises such as meditation or conscious breathing techniques can further improve your ability to concentrate while running. There are also special apps for this.
• Listen to your body: biofeedback devices measure parameters such as heart rate variability, breathing patterns or muscle tension. This will give you a better understanding of how your body reacts to running and you can improve your performance and concentration with targeted breathing and relaxation techniques. 
• The AR running coach is highly innovative: it projects visual cues and real-time feedback directly into your field of vision, e.g. pace, heart rate, and tips for your running technique. No more risky glances at your smartphone.