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I am invisible when I run, so ‘accommodating and alive’ is my motto, and it should be yours to. Whenever you come to an intersection or cross a street, assume that the driver cannot see you, even if you make eye contact. Driver’s mistake could cost you your limbs or your life. In deserted areas, always run in pairs or groups, since the lone runner could become a victim of unwanted attention or aggression.

Stay alert and dress appropriately

The old saying that you can be ‘dead right’ in a right of way situation truly applies to the interaction of runners and vehicles. When running at night, or in the dark hours of early morning, avoid crossing roads, keep to the pavements, and try to seek out lighted areas. It is recommended that you wear blinking battery-powered lights or reflective clothing. These safety measures should not slacking your vigilance, since they are just attention getters for drivers. The fact that the driver senses something is in his or her path does not mean they know you are there: they could still hit you.

Protect yourself

Never run alone at night, particularly if you are a woman. Find at least one partner to join you on your run, and never run through remote areas. Joggers at night in deserted locations can be very conspicuous, and sadly, there are people out there who target the long runner for any number of unpleasant reasons. Minimize your risks by avoiding these areas and running in groups. People who choose to run at night should also carry an alarm mechanism of some sort, the louder and more obnoxious the better. These devices are inexpensive and widely available. Pedometers often come with a personal alarm.

If you have a mobile phone, program in some emergency numbers on speed dial and take it with you. If you don’t have a mobile phone, bring some change in case you need to make an emergency call from a payphone.

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If you are breathing efficiently, you will not even be aware of it. The trick is to stay relaxed, but this is sometimes harder than it sounds. Some people actually become tense and stressed while running, which causes them to hyperventilate. If, while running at your normal conversational pace, you have difficulty getting enough oxygen, try the exercise below to dissipate tension and normalize you are a briefing.

Is there a wrong way to breathe?

There is no wrong way to breathe while running, and the most effective way you can get oxygen into your lungs, be it through your mouth, nose, or both, is the best method for you. Remember, everyone is an expert when it comes to breathing, as long as you stay relaxed.

Relaxed breathing on easy runs

During easy, conversational pace runs, you should not even notice how you are breathing, but the key is to stay relaxed. To avoid tension, which can lead to the irregular breathing patterns, performed the following relaxation exercise.

1. Stand with your feet hip width apart, with your arms relaxed by your sides. Breathing deeply for three counts, expanding your chest fully as you lift your shoulders .

2. Let your arms and shoulders drop as you exhale for three counts, expel the carbon dioxide from your lungs. Repeat this sequence 3 to 5 times, or until you feel loose and relaxed.

Relaxed breathing on hard runs

On hard runs, breathing is necessarily a bit more laboured. However, do not fixate on this, since it can be distracting and cause you to lose your mental focus. Instead, try resetting your breathing rhythm with what is sometimes called the ‘cleansing breath’. This is achieved by taking a deep breath while running and then exhale fully to relax this cleansing breath will help you to resume comfortable breathing. As you exhale let your arms dangle relaxed by your sides for a few strides; then allow them to come up to where they were.

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