There's a number of great races around the world in or around big cities. From the Laugavegur Ultra in Iceland to the scenic surrounds of Boston Marathon qualifier, the Rockland State Marathon in upstate New York, it is time to start your training and your travel plans if you plan on visiting and competing. I feel it's always worth arriving a minimum three days early so you can recover from the travel, stay injury free and see the sights.

It is important to think about safety when you are in a foreign place. My friend once went for a jog in Johannesburg. He ended up in a not so safe area and a bunch of hoodlums tried to mug him. Obviously they weren't runners. He bit one and sped off! Usually it is nature we have to be careful of though. The elements, getting lost and so on. So what's the best way to stay safe in a foreign city or country while running? How do you avoid injury. danger, dehydration? Here's seven tips for staying safe in a new place while your out jogging so you definitely make to the start line of your big event.


1. Run with a local. They are in the know.

2.Run between dawn and dusk. Safety first. You are more visible and it's a safer time to run.

3.Learn where the water is. While one of my running friends and winner of the Swiss Alpine Marathon, Vajin Armstrong is affectionately known as a camel, because he can run for hours and hours with not so much as a sip of water, most of us require a little more to function properly. Depending where you are if you are not running with a bidden or hydration pack make sure you know where you can you grab a drink.

4.Wear flouro gear. Although I was once accused of looking like a traffic cone due to my bright orange shirt, it is kind of trendy to look bright while you are running. Nowadays there is plenty of high tech fabrics that look great, keep you cool and make you stand out in traffic.

5.Remove the tunes. Why risk missing hearing that singing bird or more importantly the car about to turn the same time as you want to cross a road. Save the music for the main event when you really need a boost, traffic is marshaled or like in Rockland State Park, non-existent.

6.Take a few dollars or your credit card. You never know when you might need to pay for a ride home or a lifesaving electrolyte drink when your run took you longer than expected.  

7.Tell someone where you are going. Traveling alone, at least tell the concierge where you intend heading and what time you are due back. 

Grahak Cunningham is a four time finisher and one time winner of the Self Transcendence 3100 Mile Race and works as motivational speaker and trainer based out of Australia.