Running Safely in the Dark

Mary Beth Ezra

The days have grown shorter and temperatures are dropping, which can only mean one thing: the winter running season is upon us!

Since there are fewer daylight hours at this time of year, it’s inevitable that most Flyers will end up doing at least some of their runs in the dark, whether in the chilly pre-dawn or in the evening after work.

At the same time, there are fewer runners (and pedestrians) outside when it’s cold so it can get pretty quiet out there, especially in the parks and on running paths.

Given these two realities – darkness and fewer people outside – runner safety becomes important for everyone, and especially women. Here are a few tips to help you enjoy a safe winter running season:

Jillian and Debbie Light Up the Night!
Flyers Thursday 7pm Group Run

• Run with a partner if you can. Flyers can take advantage of morning and evening group runs throughout the week. Or post to the Flyers Facebook group that you’re looking for a buddy and someone will likely join you!
  

• Leave your headphones off so you’ll be more attuned to your surroundings.

• Run in well-lit areas. For instance, if you typically run in Central Park stay on the main loop…but even then, lighting can be spotty in places!

• Add your own lighting or reflectivity so you’re more likely to be seen.
  
  A variety of personal lighting products are available these days at all price points, from headlamps and light clips you attach to your arm, belt, or shoes, to this lighted vest that I and a few other Flyers sport on our runs. More and more running companies are producing reflective apparel these days too, such as Brooks’ Nightlife and Nike’s Flash lines.

• Take advantage of today’s runner tracking technology. I wear a personal safety bracelet called run angel, which sounds a loud alarm to attract attention in an emergency. The companion app alerts designated family and friends by text and email of your location when the device is activated. Strava also recently launched a new Safety Pack with real-time run tracking. Similar to run angel, your “safety contact” sees when you veer off course.

• Consider a self-defense class. They’re occasionally arranged by Flyers members, or you can learn more about self defense by reading this 2011 Flyers blog post. You also can carry a self-defense product, such as pepper spray.

• Finally, use your judgment. If it doesn’t feel right, it might be time to come up with an alternate plan.

With proper planning and common sense, you can enjoy a safe winter training season. I hope to see you out there!

Disclaimer: I don’t benefit financially or otherwise from endorsing any particular running safety products. I’m sharing what I’ve found when searching for products for my own use.

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Oktoberfest Run

 The Oktoberfest Run and Festivities
by Papa Bear

Papa Bear

The Germans have a way to mark the coming of the colder weather in mid September, and that is to stay inside and drink beer! It's called "Oktoberfest" and it sounds good to me. 

The best place by far we have found to celebrate Oktoberfest is in that Beer Brewing Borough of Brooklyn, and the best place by far in Brooklyn is Radegast Hall & Biergarten (Check it out) in Williamsburg. And the best way by far to get there is to run. So what are we waiting for? 

In Bavaria, where it all started, they would start in mid September and keep going till the first week of October, so that's what they do at Radegast Hall. 

The Group in Central Park 
Ready to Go

On the first full day of autumn, a group of seven runners from the NY Flyers (Ed, Heidi, Rob, Andrea, Brad, Lora, and Papa Bear) gathered in Central Park and ran some eight miles to said Radegast Hall via the Ed Koch Queensboro Bridge, the Long Island City riverfront parks, the Pulaski Bridge, through Greenpoint and lastly through Williamsburg. And when we finally got to Radegast Hall we met with a few others who had planned to meet us there, and we were all hungry and thirsty. 

Now for a few details: When we met up in Central Park, we divided our party into a faster group and slower group (which I was in) and each group would be more-or-less on their own. Initially Brad and Lora were the faster group and the rest of us, the slower. We also agreed to approach the Ed Koch Queensboro Bridge along First Avenue rather than along York Avenue to avoid the pretty steep hill on York just before the bridge. Here's our route: MapMyRun: Central Park to Radegast Hall (Note the MapMyRun software would not let me show the route within the newly opened section of Hunter's Point South Park), and off we went. 

Manhattan View from the 
LIC River front Park

When  we got to the bridge we spread out quite a bit so we (the slower group) regrouped at the Queens side. There we met Kristel who lives in Greenpoint. Off we went again with Kristel and Andrea moving ahead to become a medium speed group of 2, leaving Ed, Heidi, Rob and myself as slowpokes. That's why all the photos taken in Long Island City were of Ed, Heidi and Rob with myself as photographer.

We moved along though the stunning riverfront parks in Long Island City, first Gantry State Park and then the recently opened southern section, Hunters Point South Park. If you ever find yourself running in this section of Queens, you must take the river route (unless you happen to be running the NYC Marathon). 

At the Newly Opened South Point Park

At the south end of Hunters Point South Park, we got onto 54th and then 53rd Ave to run to the Pulaski Bridge, which we crossed and got onto Franklin Street. Now we were in Brooklyn and here the photos ended until we got to our destination. 

The four of us stayed mostly together on our trek through Greenpoint, but a bit before we got to Williamsburg, Heidi and I stayed behind since I was nursing a sore foot. We soon lost sight of Ed and Rob, but through some mystery, when we got to Radegast Hall, not only had Ed and Rob not yet arrived, but neither had the speedy Brad. 

Around the Table at Radegast Hall

At Radegast Hall: When Heidi and I arrived we met Rebecca, Stephanie (with her two toddlers Keira and Quinn) and Luiza who had planned to meet us at the Biergarten, plus Lora, Kristel and Andrea (joined by her husband Chad) from the faster groups. Finally Ed and Brad (who, it turned out, had done some extra miles) showed up and Ed told us that Rob had to skip the festivities, so now we were all accounted for and nicely filled a table (see photo, above). 

I had planned for us to arrive by 11:30, which, for the most part we did. This was a perfect time for families and folks who didn't plan to drink all afternoon. But the down side was we missed the really wild and wonderful time when the oom-pah brass band is playing and the beer is flowing and it's standing room only. 

There's a nice album of photos of the run and the festivities and I strongly advise you to check it out on the NY Flyers web site: Oktoberfest Run and Festivities Album. 

Ed and I were the last to leave at about 1:30 and to top off a fun day, I took the NYC Ferry home which leaves Williamsburg from North 5th Street.

One of the Gantries as Seen 
from the Ferry

The Ferry is fun and it's cheap and it affords you with yet another close up view of Manhattan's East River shoreline. 

So we'll see you next year when the L train will not be running and we'll all take the Ferry home. 

Gotta run! 

This post was adapted from the report on 
Papa Bear's web page

Beyond Central Park: 
The Oktoberfest Run and Festivities

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SUN PROTECTION FOR RUNNERS

Jane Y.

It’s almost SUMMER!  You know what that means.  It’s time to think about gearing up for fall marathon training.  Chicago.  NYC.  Berlin.  Marine Corps.  So, lace up your sneakers and hit the pavement.  However, please don’t forget your sunscreen.  One in five Americans will develop skin cancer in their lifetime—don’t let it be you!

Who should wear Sunscreen?

EVERYONE! Anyone can get skin cancer, regardless of age, race or gender. 

When should I wear Sunscreen?

EVERY DAY.  Believe it or not, the sun emits harmful UV rays year-round.  Even on cloudy days, up to 80% of the sun’s UV rays can penetrate your skin. 

How to Choose a Sunscreen:

• Broad Spectrum: Meaning that it should protect the skin from ultraviolet A (UVA) and ultraviolet B (UVB) rays, both of which contribute towards skin cancer
• SPF 30 or Higher:  The sun protection factor is a measure of a sunscreen’s ability to prevent UVB rays from damaging the skin. 
• Water Resistant: How long the sunscreen will stay on wet skin (40 or 80 minutes). Even water resistant sunscreens have to be re-applied as heavy perspiration can reduce their efficacy.  

What Type of Sunscreen is Best?

Available sunscreen options include lotions, creams, gels, ointments, wax sticks and sprays. 

Creams: Best for dry skin and the face

Gels: Good for hairy areas, such as the scalp or male chest

Sticks: Good to use around the eyes

Sprays: Although easier to apply, make sure you spray an adequate amount and rub it in to ensure equal coverage

How much do I need to Use?

One ounce of sunscreen (a full shot glass) is considered the amount needed to cover the exposed areas of the body.  Don’t be that stingy bartender.  Pour yourself a nice tall glass!

WHEN should I Apply it?

Ideally, you should apply sunscreen before you go outdoors.  It takes approximately 15 minutes for your skin to absorb the sunscreen and take effect.  If you wait until you are out in the sun to apply, you could risk getting a sunburn.  Re-apply sunscreen every 2 hours, especially after sweating or swimming. 

WHERE should I Apply it?

On all bare skin—including the face, neck, arms and legs.  Don’t forget your ears and the top of your head, especially if you don’t have much hair there.  To protect your lips, apply a lip balm with a SPF of at least 15. 

What else can I do to PROTECT myself?

• Seek shade, remembering that the sun’s rays are strongest between 10 am and 2 pm.  If you have a long run, schedule it for early morning or late afternoon. 
• Wear protective clothing such a long-sleeved shirt, pants, a wide brimmed hat and sunglasses if possible.  
• Check your skin! If you notice anything changing, itchy or bleeding on your skin, see a dermatologist.  Skin cancer is almost always curable when detected early,

What are some good sunscreens for runners?

Lotions and creams are great until you start running and your eyes start to sting and burn (trust me, I know from plenty of experience). I prefer sticks because they are good for sensitive areas and are ultra portable—small enough to fit in your running belt or pocket. 

• ELTA MD UV Clear Broad Spectrum SPF 46 (A perennial favorite of all dermatologists and especially mine, because you CAN rub it in your eyes and run!)
• ISDIN Eryfotona Actinica Broad Spectrum SPF 50+
• SkinMedica Total Defense and Repair SPF 50+
• Colorescience Sunforgettable Total Protection Brush on Shield SPF 50
• Shiseido UV Protective Stick SPF 37
• Eau Thermale Avene Hydrating Sunscreen Balm SPF 50+
• La Roche Posay Anthelios XL Senstive Areas Stick SPF 50+
• Aquaphor Lip Protectant + Sunscreen 

Blogmaster's Note:

Flyer Jane Yoo is a practicing dermatologist with her office location near Columbus Circle.  She attended M.I.T. and Harvard University, with her medical degree at the Medical College of Virginia.  Her clinical and research interests revolve around the prevention, detection, treatment and management of skin cancer.  For more information, you can visit her website at: http://www.janeyoomd.com/

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Never Crunchy

Jillian H

Name: Jillian H

Age: 30 years old and still getting carded on a regular basis.

Profession:  Physical Therapist, Memorial Sloan Kettering.

When did I start running?

I fell in love with running in the 4^th grade when I had to run the mile for the PE fitness test. At the age of 10, while wearing a pair of Gap jean overalls and Samba sneakers, I crossed the finish line in 8:22. In 5^th grade I traded in the Samb as for a pair of Nikes and ran the mile in 7:59. By the time I got to high school I decided to hang up my soccer cleats and join the cross country team. Without a doubt it was the best part of my high school experience.

What is on my running playlist?  

Hamilton, Dear Evan Hansen, and Wicked (huge theater fan)    

Why I joined the NY Flyers?

Last spring I searched for a club team that offered weekly long runs to help me prepare for my first marathon. Initially, I only planned to join the NY Flyers for the long runs, but after attending a few Thursday night and Saturday morning runs I realized just how much I missed running for a team. The fun and supportive spirit of the Flyers helped me crush multiple personal records that I had set five or more years ago when I was a graduate student at NYU.

Running sneakers: Asics

Pre-race breakfast: Skippy Peanut Butter (never crunchy) on whole wheat bread.

Race nutrition: GU Energy Gel Vanilla Bean      

-Jillian H.

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