Tips for Safe Running

Singapore is in general quite a safe country for running alone outdoors. However, it is still necessary to take safety precautions when out running alone.

These are some general tips for safer running:

(A) Preventing Injuries

Remember, you are taking part in this race at your own time and place. Make sure that you are medically fit to participate in the race. Please take care to prevent potential injuries with the following tips:

  1. Plan your route. Know where are the toilets and water stops that are available along the route in case you need them.
  2. Meals should be consumed at least 2 to 3 hours before the run.
  3. Warm-up before a run. A good warm-up routine prepares your body for the run and prevents injuries.
  4. Wear appropriate attire for the run ie. comfortable running shoes with a good fit, socks and apparel that prevents abrasion.
  5. Stay hydrated. Remember to consume water in small amounts before, during and after the run. Singapore is hot and humid. It is important to replace the water lost through sweat to prevent conditions such as unitary tract infections, stress, headaches or heat stroke. By the time we feel thirsty, we can already be dehydrated.
  6. Replace the electrolytes lost through sweating with isotonic packs, sports water or salt tablets if running for more than 90mins to help your body retain fluids and prevent muscle cramps.
  7. Put on a cap, sunglasses and some sunblock if you are going out for the run under the sun to prevent sun-damage.
  8. Listen to your body. Rest if feeling unwell.
  9. Cool down and stretch after a run.

(B) Safe Distancing to prevent COVID-19 infection

Remember, if you are going out for a walk, jog, or run, please be socially responsible and follow the safe distancing guidelines:

  1. Stay home during this period as far as possible to keep your family and friends safe. If you need to exercise (walk, jog, run), do head to a park or PCN that is in your neighbourhood. If you are heading to the parks, please do so in a group of not more than 5 people. Please observe a safe distance of at least one metre between members of the group, as well as with other park users.
  2. Please visit https://www.onemap.sg/main/v2/nearbyparks to check for a park or https://www.nparks.gov.sg/gardens-parks-and-nature/park-connector-network to check for a PCN in your neighbourhood.
  3. Please visit https://safedistparks.nparks.gov.sg/ to check on the Park Status or Visitor-ship Status of the parks before you go. Please avoid crowded places and choose a timing when there are less people at the venue of your choice.
  4. Park users engaging in sports and physical exercises should observe all safe management measures as stipulated by Sport Singapore. [see link here]

(C) Stay Safe when running long distances alone

Participants should take note that you do not have to complete your category distance target in one single run.

Please remember to undertake safety precautions when running long distances without race support or peer support, such as bringing along the following items with you on your solo long runs:

  • Water (preferably in refillable bottles) to stay hydrated
  • Isotonic packs or drinks or salt tablets
  • Energy gels/bars or some easy-to-bring-along snacks that can give you that energy boost such as bananas, nuts, sweet potatoes, jellies
  • Smartphone (to record your runs, use as e-wallet for purchases at a nearby F&B outlet/convenience store if necessary, and in case of emergencies if you need to contact anyone)
  • Power bank/spare phone battery and charging cable (in case you run out of battery on your smartphone)
  • GPS-enabled Smartwatch (if you prefer to record your runs using your smartwatch and sync your runs to the app later on when you reach home)
  • Caps/sunglasses/cooling sleeves/sunblock if you are going to run under the sun for a long period of time
  • Some cash (not too much) for urgent purchases at a nearby F&B outlet/convenience store, if necessary, to replenish your water and energy.
  • Remember to stop for a break if you are feeling unwell at any point in time.
  • Last but not least, during this time of COVID-19, please remember to bring along a mask and put it on when you stop running.

Remember to inform your family or friends when and where you are going for that long solo run and the estimated amount of time you will take before you get home so that they will not worry if they do not hear from you during this time. Give them an update once you have completed your run so that they know how/where to look for you if they do not hear from you by a certain time.

Avoid routes/areas that are too secluded, quiet or dark, early in the morning or late at night on your solo runs.

  • Bring along a headlamp if you are heading out to these areas in the dark.
  • Wear bright and/or reflective apparel or apparel with reflective strips.
  • Be careful and stay alert to your surroundings, and do not plug in your earphones/headphones.
  • Bring along a noisemaker if you have one.
  • Run to bright open places with people, immediately, if you sense anything not quite right or wrong in your surroundings.

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