How to Run Safely in the City

You may be worried about being in unsafe areas, exposing yourself to sicknesses, getting lost, or a variety of other safety concerns. If you sit down and plan your routes, wear clothing that makes you easy to spot, eliminate distractions, run with a buddy, alert a friend to your routine, and be fully aware of your surroundings, you can help to make your runs much less stressful. Here are a few things to consider before running in the city.

Plan Out Your Route

It is best to avoid streets with a lot of foot or car traffic to make your run a bit easier. You can plan out the appropriate mileage that you’re trying to cover for your training plan. Many cities have forums online that you can consult for routes and even run clubs that you can join. There are so many running apps available, such as ASICS Runkeeper, and many are like running social media where you can look at popular workouts or routes people take. USA Track & Field’s online database has a wide selection of routes all around the country that you can take a look at as you’re planning. You can also connect with other people who enjoy running and can talk with you about your training, workouts, and routes.

Bring Essential Items

Bring your phone, money, keys, identification, water, and a small snack with you on your runs. You can get small packs meant for running where you can store these items or wear running gear with pockets that are meant for carrying items on your run. If you have any health issues, you should be sure to have your ID and emergency contact information with you in case of any problems, and you can also buy identification tags that attach to your shoelaces. Always bring your phone charged so that you can get help if you need it as well as use your phone to track progress. Give a trusted friend or family member the ability to track your phone at all times so your whereabouts are known.

Use Safety Items

Always try to be overly cautious and wear clothing that is reflective or made of bright colors that can be easily seen. You should avoid headphones so you can have total awareness of others and your surroundings, and try to receive an acknowledgment from drivers before crossing streets. If you’re going on a longer run that may take a while, always make sure to tell someone close to you when you’re leaving, the exact route you're taking, and when you’re coming back. Plan your route to be somewhere with a high level of visibility. Avoid secluded areas, such as running paths through heavily wooded parks, alleyways, abandoned lots, or poorly lit streets.

Take the Scenic Route

It's extremely wise to vary your route on a daily and weekly basis so you don't become predictable to onlooking eyes. Change up the time of day you run as well as your route. You can have five or more different routes, and consider starting from work or a friend's house instead of home each time. Plus, it may become monotonous to take the same routes around the city, looking at nothing but stores and buildings. However, your city may have a well-attended park and areas where you can feel at least a little bit out in nature, and it may increase your morale and motivation for training by traveling somewhere with a bit more scenery. These areas may also have less pavement and hard surfaces, which may lead to a bit less stress on the body. Running on trails or grass can feel great, especially if you’re used to running on concrete most of the time.

Along with these tips, you can improve your safety when running in the city by avoiding rush hour and heavily trafficked roads. Check the forecast before heading out to avoid storms, and take advantage of the cleanerair that results after a good rain. Face oncoming cars when you're running in the city so you can see traffic coming. And always be sure to avoid taking unnecessary risks so you can maintain your running routine while feeling good about maintaining a healty lifestyle.

Please note: This information does not contain or constitute medical advice or a medical opinion, and it is provided for informational purposes only. You should always consult a qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.