Prioritizing personal safety while training has been making headlines in recent months. How can athletes stay safe when training solo, especially if they're running alone at night or in unfamiliar areas? How can athletes stay healthy in a sport culture where the demands have never been higher? For student-athletes, sometimes these situations are hard to avoid. But putting your health and well-being first, even if that means standing up for yourself to your coach, calling for help when you find yourself in an uncomfortable situation, or asking for a second opinion from another doctor are signs of strength, not weakness.

Advocate for Yourself and Your Health

If you're a young athlete suffering from something like chronic fatigue, gut distress, or any type of recurring condition that doesn't allow you to perform at your best, there may be something going on in your body. But it may not be as simple as contacting your physician. You may need to push your doctor to order extra tests or ask for a second opinion or referral to a specialist. Be clear about the problems you’re having, and make sure that you’re heard. If you’re not sure what you need to ask for, bring a caregiver or even a friend along with you to the appointment to help you advocate for yourself.

Train as Safely as Possible

One of the best things you can do for yourself is to become aware of how you can prioritize your safety while training. This doesn't just mean hydrating and fueling your workouts properly—though that's important too! It means paying attention to your surroundings and making your training environment as safe as possible. This advice isn't meant to scare you, but rather to alert you to the realities of training environments. Don't be scared to go for your biggest goals but be smart and advocate for your right to train safely and healthily.

1. Let Someone Know Your Plan

   Doing a solo training run or hike? Let your parent, guardian, or teammate know where you're going and when you expect to return. Ideally, you should have your location shared with one or two trusted people so that they can check where you are if you're running late.

2. Look for Well-Traveled Routes

   If you're unsure where to run or train in your area, ask at a local running or bike store for recommendations, or even go to your local police station and ask if there are areas that are safer (or less safe) for runners, hikers, and cyclists. Apps can also show you routes that are often used in your area, which can give you a sense of where most runners are congregating.

3. Pay Attention to Road Layouts

   When running, you should be facing traffic, meaning you should be able to make eye contact with drivers. Look for roads that have sidewalks or designated lanes for pedestrians and try to avoid roads that don't have a wide shoulder or sidewalk. If there isn't a sidewalk, keep your head up and look at oncoming traffic: Unfortunately, you never know when a driver will swerve unexpectedly. As you cross the street at a stop sign or traffic light, try to make eye contact with drivers before you run in front of them to make sure that they've seen you.

4. Train during Daylight Hours

   The easiest way to stay visible to drivers is to train during daylight hours. And during daylight hours, trails and running routes are more likely to be populated with other runners, making them generally safer.

5. Be Seen on Any Route

   If you do need to train in the dark, make sure that drivers are able to see you. Invest in reflective gear like a vest, as well as a headlamp that allows you to navigate tricky terrain. Even sidewalks can be dangerous in the dark!

6. Unplug when Training Alone

   While it's tempting to zone out to a podcast or a playlist while you're out for your solo training run, it's important to always be aware of your surroundings—and that means taking the headphones out and paying attention to what's happening around you. You should also take your phone with you so that if you do need help, you're able to call.