essential running safety tips feature image

Essential Running Safety Tips

Running safety is important so here’s a few tips so that you can worry less and be as safe as possible when you’re out on your next run.

Whether you’re a beginning runner or not, these days you can never too cautious and I always aim to enjoy my run but my safety comes first, even before my training. Unfortuntately there are a range of dangers to be aware of, from injuries to accidents and other things that are a bit more sinister which is why I thought I would share my essential running safety tips.

Let Someone Know

One of the best options for running safety is to tell someone, like a friend or family member, when you’re going out for a run, where you are running to and how long you’re aiming to be. Just because it may be early in the morning doesn’t mean that there aren’t any dangers so just call them up or text them just before you head out the door then let them know when you’re back and that’s a great way to start a timeline as well as having someone expect you if you don’t turn up.

Many apps actually make this easier such as Glympse, which is a free app that allows you to share your location. Just simply select a contact with a phone number through the app, set your run time then just hit ‘send’ and the recipient doesn’t even have to have the app to track your run and this is a cool, unintrusive way that they can know where you are in an emergency situation.

Vary Your Route

Don’t do the same predictable routes, it’s unfortunate that, particularly as a woman, I have to make sure I’m not getting unwanted attention and doing the same route over and over can be predictable and offer opportunities to be confronted but the reality is, it’s something that we have to consider. That being said, variety in a running program also helps progress and gives you a better workout as you train all of the parts of your body so it has other benefits too.

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The Right Shoes

Along with dressing properly having and wearing the right shoes for your running is a must, it’s so important because it’ll help you avoid any foot, ankle and even leg injuries. Things like sprains, muscle tears and in even worse cases a broken ankle can not only be caused by sudden sharp movements but by the slow wear and tear in the wrong footwear leaving you more prone to injury and often messing up your running gait and efficiency. It’s crucial to invest in a good quality pair of shoes for running and you should always keep in mind the kind of terrain you run on when looking for the right pair, or pairs, of shoes.

Lights and Reflective Clothing

When you’re running at night, it goes without saying that you should have lights or reflective clothing. There are also other helpful options such as the Volvo Life Paint that I tested which can turn any of your clothes reflective and this will help you to be safe and seen which is essential running safety.

For more clothing and kit options as well as tips check out my Dos and Don’ts of Running In The Dark post which goes into a bit more depth.

Dress for The Weather

This is a very important thing when it comes to running and many don’t take the weather into account even though it is an essential part of your health and will also drastically affect your running performance too. No matter what you’re climate, you won’t know if you have frostbite until it’s too late and if you get heatstroke there may be no one around to help you in enough time.

For Tips on Running in The Winter checkout this post

For Tips On Running In The Summer Check out this one.

winter essential running safety tips

ICE Cards

Emergency contact cards are a must, especially if you don’t take your wallet or phone with you when you are out running, these can be the difference between life and death, especially if you have a medical condition so you should always carry one! Luckily I recently posted some ICE cards free printables for adults and kids so everyone can remain safe!

There are SO many crucial safety precautions when it comes to being a runner, beginner or not you need to be prepared for the many dangers. That’s why I’ve given you these important tips for staying safe while running so you can be one step closer to being as safe as possible on your next run. If you know of any other running safety tips please share in the comments!

You May Also Be Interested In These Pinterest Boards:

Here are all the ways you can implement running safety from night running to the kind of trainers you wear, safety is important to avoid injury, or worse!

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Written by Charlotte

Founder at The Mummy Toolbox


  • Lillian Schaeffer (#)
    May 1st, 2017

    I really like your suggestion to tell a friend or a family member when you’re going out for a run so you can make sure you’re safe. I want to start running in the mornings, but I’m concerned about the safety of jogging in the dark because I’ve heard about accidents involving dogs. I’ll definitely make sure to text my friend so she knows where I’ll be and can get help if needed, but I’ve also heard of dog repellent devices, so maybe investing in one of those as well would be a good idea.

  • laura londergan (#)
    March 24th, 2017

    these are really great tips – I haven’t run in what seems like forever but it was always something I enjoyed when I did.

  • Angela Ricardo Bethea (#)
    March 24th, 2017

    I totally agree that whether you are a newbie or pro at running, safety comes first. And it’s very important to always hydrate by drinking water. These are great tips!

  • Krystle Cook (#)
    March 23rd, 2017

    These tips are so important! Running and running safely are two different things.

  • Blythe (#)
    March 23rd, 2017

    Great post. It’s not often you see tips for running safety. While I’m not a runner I do take the dog for a walk and these are good tips to use even then. I feel a bit more safe with him because is quite large so people don’t approach us, but I still keep my phone with me and my eyes out for cars and weirdos.

  • Rachel (#)
    March 23rd, 2017

    I run on a treadmill and the right shoes are so important! I had no idea abou tthose ID cards though! Those are a great idea.

  • Carolyn (#)
    March 23rd, 2017

    I definitely try to vary my route. These are super important tips. I have also listened to my gut and several times have just randomly turned around and started running a different way. I don’t know why but sometimes I get a crazy weird feeling about where I am running so run a different way.

  • Kristin (#)
    March 23rd, 2017

    I run in my neighborhood and make my husband come out and do wellness checks. Bwah! These are great tips!

  • OvenStruck (#)
    March 22nd, 2017

    First…I love your shoes! 🙂 I can’t agree with you more on how important it is to let someone know where you are going! I stress this to my oldest all the time when he goes out on a run or on his board. Great tips!

  • Cara (@StylishGeek) (#)
    March 22nd, 2017

    Thanks for your running tips! I got into running several years ago! I love making my routes using Google Maps 🙂

  • Nikki (#)
    March 22nd, 2017

    These are all really fantastic tips for runners. I think varying your route is definitely more important than most people think. It’s sad that being predictable is so dangerous, but that’s the world we live in and it’s important to plan for it.

  • Reesa Lewandowski (#)
    March 22nd, 2017

    I am not a runner, but would like to be! I really love those sneakers! Great tips!

  • Lydia (#)
    March 21st, 2017

    These came just in time for me! I’ve been trying to start up running, I will definitely keep these in mind

  • Anvita (#)
    March 21st, 2017

    These are good tips that are so important. I try to run everyday but most of the times I land up working out at home.

  • Seattle Travel Blogger (#)
    March 21st, 2017

    I really like your safety tips here.
    What is an interesting and unfortunately important one is to vary your course, so you do not get unwanted “dogs” sniffing at you!

  • Jessi (#)
    March 21st, 2017

    The shoes are so important! I know my husband enjoys running, and he has to have really good shoes because if not his back and knees will be all messed up.

  • Katriza (#)
    March 21st, 2017

    I usually like to run early in the morning before my husband leaves for work so someone is home in the house with the kids sleeping. I admit I don’t do many safety tips you have listed here but I will definitely do them now! Thanks for the heads up!

  • Brandi with Big Fit Fam (#)
    March 21st, 2017

    I found this pin just the other day and pinned it to all my fitness boards! this is such an important topic, and one that definitely does not get enough attention!

  • Tereza (#)
    March 21st, 2017

    These are some excellent tips! People always think they can just put on their trainers and set off. Well that can be ever so dangerous and people just don’t realise! x

  • Victoria (#)
    March 21st, 2017

    Great tips will definitely be taking them into account next time I run

  • Heather (#)
    March 21st, 2017

    These tips are great! Around my area several girls have been abducted while running so I especially love your tip of telling people where you are going. It could make all the difference in finding someone quickly!

  • Mandy Carter (#)
    March 21st, 2017

    These are good tips for outdoor runners. I am a treadmill runner most of the time.

  • Sona sethi (#)
    March 20th, 2017

    Wow!! I follow most of this during my run. Nice advice on changing routes regularly. Comprehensive checklist.. 🙂

  • Krystel | Disney on a Budget (#)
    March 20th, 2017

    Running has been a hobby of mine for a short year. I still need a lot of gear like the right sneakers and stuff to make running in the cold weather possible. Thanks for this!

  • Ana De- Jesus (#)
    March 20th, 2017

    I think that notifying people if they are going running is a good idea as is wearing appropriate clothing. Checking the weather beforehand should determine that x

  • Di (#)
    March 20th, 2017

    If you’re going to run often I suggest getting a runner ID bracelet. Same as ICE card but as a bracelet. You can also get charms that attach to your shoes. Other tips: if you have to go alone carry mace or alarm of some sort. Better safe than sorry.

  • Melissa (#)
    March 20th, 2017

    I live in NY and there was a recent incident in Queens so you can never be too safe. This was a great post and very timely.

  • Kecia (#)
    March 20th, 2017

    These are great running safety tips. Being prepared is key to avoid accidents or something even worse!

  • Morgan (#)
    March 20th, 2017

    These are wonderful tips. Really for anyone who does activities outside. I love the ICE cards idea, totally printing those for my kids.

  • The Spirited Sloth (#)
    March 20th, 2017

    These are brilliant running tips! I love that you cover everything like varying your route. Very smart and I’ll definitely implement these.

  • karen (#)
    March 20th, 2017

    Super smart running tips to stay safe. I especially like letting people know when you’re doing that run and varying the routine (so not to be an easy target). Too bad we have to think about all of this when you just want to exercise, right?

  • Janel (#)
    March 20th, 2017

    Those are some great tips. I would’ve never thought to change up the times of your running schedule so that it didn’t look predictable to others but that is a great idea because you always hear of runners getting attacked when there when they take the same route at the same time every day .

  • robin rue (#)
    March 20th, 2017

    These are all awesome tips for runners. It is important to be safe out there.

  • Milette B (#)
    March 17th, 2017

    My cousin usually carry a stick whenever she runs. I thought it’s part of her exercise but I later found out that it’s also for her security. 🙂

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