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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.

aerial view of trainers on boardwalk with text overlay

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. Unfortunately 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.

1. 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 runtime 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.

2. 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.

vary your route - essential running safety tips image

3. 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.

4. 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.

5. 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 check out this post

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

winter essential running safety tips

6. 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!

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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!

34 comments on “Essential Running Safety Tips”

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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!

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

  7. 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.

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

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

  10. 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.

  11. 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!

  12. 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

  13. 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!

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

  15. 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

  16. 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.

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

  18. 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?

  19. 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 .

  20. 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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