This time of year especially the week or two around daylight savings time can be rough on runners and not very safe if you are training at night. Here are just a few tips to making your next run a little safer.

Reflective clothing is a must for early morning and evening runs, most companies offer this but a few like illuminite take it to a new level.

Wanna take it a step further feel free to use a head lamp, small flashlight or a flashing beacon on your back. Even when on a bike trail or such this is also important. Getting ran over by a mountain bike might not be deadly but hurts like ....

Never run without telling a friend or family member your running route, your start time and your expected return time. Better yet, post your weekly running schedule with routes and times on the fridge or board so your family will know where you are.

Yield to traffic. In most cases runners have the right-of-way, but better safe than sorry. Even if you have the right-of-way, never assume a driver is aware of your presence especially when light is limited.

Be careful on sidewalks with cranks, sudden changes in height, kid's toys etc. They might not be as visible at night.

If you are on the road ALWAYS run facing traffic and at night make sure there is always plenty of room.

At night you need to be more attentive than ever ... so ditch the headphones!

Group runs or running with a training partner are one of the safest ways to run in the early morning or during the evening.

Identification on your person is crucial if you’re ever in an accident. Make your own or purchase a Road ID.

Also Never Forget

Remember to hydrating before, during, and after the run. On longer runs, drink 16oz 2hrs before, drink 6-12% every 15-20mins during, and after the run drink 16oz for every pound lost.

Never ignore pain. If pain doesn’t subside after RICE (Rest, Ice, Compression, Elevation).

Stretching before and after a run is a good thing. Dynamic stretches like buttkicks, skipping, and walking lunges are best before the run and static stretches like calf stretches or toe touches are best for after the run.

First Aid and CPR training is a great idea, especially if you run in a group or with a buddy. If something happens, you can provide help immediately while waiting for EMS to arrive.

Eat to fuel your runs and for refueling after your runs. A high carb snack (~300cals) before the run and a post-run snack or recovery drink with a 4:1 carbs-to-protein ratio (i.e., lowfat chocolate milk).

Listen to your body. Over-training is one of the main causes of injury. Allow time for rest and recovery.