Safety comes first, warns women's race director

By Michael Tsai
Advertiser Staff Writer

If it takes skipping the highway and running around the block 10 times, she'll do it. Ditto turning around and going home five minutes into a scheduled training run.

	See and be seen in your running gear
	Sports gear manufacturers offer a variety of products designed for safety. These come from Nike:
•	Swoosh Safety Light: Waterproof clip-on light attaches to clothes, backpacks or shoes; 100 hours of flashing illumination or 50 hours in steady mode; adjustable elastic arm strap.
•	Nike Reflective Laces: Features woven-in reflective threads for greater visibility in low-light conditions.
•	Night Trainer: 360-degree reflective trim, front pocket and flashing amber safety light with multiple flashing modes is visible within a quarter-mile.
•	Running Safety Vest: All weather mesh fabric, reflective front and back panels, has adjustable hook-and-loop straps.
•	Safety jacket and shorts: Microfiber material uses "illuminite reflective technology" for better visibility in the dark.

"Because of the weather, Hawai'i is very conducive to year-round training," Carlberg says. "You see people running any time — early in the morning or late in the evening. And because Hawai'i is a pretty safe place, I think we sometimes forget and get complacent about safety."

To Carlberg, sometimes it's safer to run around your own familiar block than to run on a highway where long dark stretches and suspicious-looking company await. Likewise, if intuition alerts you to a potentially dangerous situation, the best thing to do might simply be to turn around and go home — fast.

Hawai'i boasts a reputation as one of the largest and most active running communities anywhere, a notion supported by the level of local participation in large races such as the Honolulu Marathon and the Great Aloha Run, and in the number of smaller races offered throughout the year.

The Straub/Kapi'olani Women's 10K, the oldest and largest all-female running event in Hawai'i, drew 1,500 participants last year. A similar number is expected when the race celebrates its 25th event on March 3.

And as entrants in that race log their preparatory miles, Carlberg urges them to exercise some common sense.

"Actual attacks are sort of an extreme possibility," she says. "They're unusual, but they do happen and people need to take responsibility for their own safety. We need to have a heightened awareness of people and situations, especially when we run alone."

Carlberg says runners — women and men — should keep the following in mind.

• Be alert. "You need to think about when and where you're running," Carlberg says. "When it's dark, you'll want to stick to places that are familiar and well-lit."

But that's not enough. Carlberg says you also need to be constantly aware of immediate surroundings.

"That means no radios or headphones," she says. "You need to be able to hear cars, ambulances or people behind you."

If you're driving to your route, Carlberg suggests parking in a well-lighted public place. You might also consider varying your routine.

"People hang out in parks and other areas and they can start to recognize people and what they do," Carlberg said. "If you go to the Ala Moana at the same time every day to swim, someone could figure out that you're always gone for a certain amount of time and that your car is unattended."

Make sure you're visible

On many popular running routes, runners have to share paths with pedestrians, bicycles and motor vehicles. To avoid a collision, Carlberg says runners must be sure to see and be seen.

If you're running with other people, you should be willing to go single file as you approach traffic, on the road or on the sidewalk.

When running on the road, be predictable. This means maintaining a straight course whenever possible. Don't weave in and out of parked cars, for example, as drivers may not have time to see and react to you.

Bright clothing is also important, especially if you run at night. Carlberg says running apparel with reflective strips or small lights can help to ensure that you're visible in the dark. Nike is among several manufacturers to offer running apparel and equipment specifically designed to increase visibility.

Come equipped

Carlberg suggests bringing a cell phone or spare change for a telephone in case an emergency arises and you need to call for help. If you bring change for a call, be sure that you know where phones are located on your route.

Runners should also carry identification and something that contains contact numbers and relevant medical information. "You might be able to write this on your shoes," she said. "Something so people will know who to call and what to tell them if you're unable to."

Carlberg says a whistle can be a good idea for calling for help or scaring off potential attackers. Some runners carry pepper spray, but Carlberg doesn't recommend it.

"You have to know how to use it," she says. "And it can easily backfire."

Trust your intuition

"If you're running and you see something that looks suspicious — a person or a situation — do what your intuition tells you," Carlberg said.

While there are various ways to handle scary situations, Carlberg said your actions should be guided by your sense of what's appropriate and prudent."

"If someone is behind you and you feel threatened, you could turn around and ask them for the time. This way, they see you and they know that you've seen them, and it may diffuse the situation. Sometimes it's just better to cut it short and go back."

Carlberg said one of the best ways to train safely is to run with friends or join one of Hawai'i's numerous running groups. To that end, she encourages runners — again, women and men — to join in a series of free clinics leading up to the Straub/Kapi'olani Hawai'i Women's 10K. The clinics are held at 9 a.m every Saturday at Niketown in Waikiki. They include a brief talk on running-related subjects and a short training run.