You can get help with your route from local running clubs, running apps like Strava, Map My Run, and Runkeeper, or other runner friends in the same city. Plan a route with safety in mind, too. Pick a familiar area so you can easily adjust your course if you need to. [2] X Research source
It’s also safer to run in broad daylight if possible. If your schedule will only let you run in the early morning or after dark, stick to well-lit streets and busier areas where there’s always foot traffic. [4] X Research source
Buy shoes that fit your feet. If they’re too loose, you may be tempted to tie your laces tighter around your ankles, which can cause soreness.
Tuck any ID or keys in a sewn-in pocket where they won’t hang out and possibly get lost. If you don’t have any pockets, consider investing in a running belt to carry your things.
Wearing a shirt is also a good idea if you need to use the bathroom or buy a snack at a convenience store; they may have a dress code. If you’re a night runner, consider wearing a headlamp, which can guide you safely in the dark and stand out to oncoming drivers.
Though it may be tempting, don’t run in bike lanes. If you take up space in the lane, bikers trying to avoid you might be pushed into traffic.
Most people on the sidewalk won’t move for you. Be ready to work around pedestrians, rather than counting on them to change course.
Run with a group or at least one friend if you need further engagement while exercising.
Alternatively, if your route allows it, you could simply cross the street the other way where the light is green. Regardless, aim for constant movement even when faced with stoplights.
If you have a running goal like running longer distances, bring your phone with an app downloaded that will document the length and time of each run.
Make sure you tell someone where you’re going to be and how long you’ll be gone—especially if you’re going for a longer run. A friend or family member should know where you are always!
