If you’re trying to exercise more but don’t have access to a gym membership, running may be the right option for you. You can put on some tennis shoes, step outside and get a great workout that improves your physical and mental health.
“Always check with your doctor before beginning a new exercise program, but running is awesome exercise and most people can do it,” says UNC Health family medicine physician and longtime runner Sarah Ruff, MD. “It can be a great way to meet people and build community.”
As with all forms of exercise, there are safety concerns to keep in mind. Dr. Ruff shares seven tips.
1. Find a running buddy or group.
Running with someone else, either a friend or a running group, can help keep you motivated and safe.
“Running groups are fantastic, especially when you’re just getting started with the sport or if you’ve moved to a new area,” Dr. Ruff says. “They have taught me so much about how to make runs safer and more efficient.”
There’s safety in numbers, so running with a group means you’ll have assistance should you get injured. Dr. Ruff says a running group can be particularly helpful if you’re trying new terrain, like trail running. To find a group, check in with your local running gear store or search social media for meetups in your area.
“Running with others is really fun, and it helps to keep you accountable,” Dr. Ruff says. “You’ll have someone to help you meet your goals, and it can be motivating for hard workouts.”
2. Tell someone where you’re going and carry your phone.
If you’re running solo, tell someone where you’re going and when you expect to be back. Carry a charged phone or a device, such a smart watch, that allows you to call for help.
“I keep my phone easily accessible in case I have to call for help,” Dr. Ruff says. “There are apps that will alert your chosen contacts or call 911 if an incident is detected, like a trip or a fall, or an attack.”
Dr. Ruff uses the running app Strava (some features are by subscription only), which has the option to share the user’s real-time location with people in case of emergency.
Having your phone also helps if you get lost or injured.
“If you trip and twist an ankle, take a minute to regroup and see if you can walk,” Dr. Ruff says. “But if you don’t have a phone and you’re by yourself, you don’t have a lot of options. Plan for the worst and have a method of communication.”
Some solo runners carry pepper spray or a self-defense device (such a ring or key chain that has a small knife) but that is a personal choice, Dr. Ruff says.
3. Choose populated, well-lit routes.
Running is wonderful because you can do it anywhere, but you should still put some thought into where and when you go.
“Don’t run on a street with no sidewalk or a remote location in the dark,” Dr. Ruff says. “Look for a neighborhood with sidewalks or find a track or trail.”
Make a mental plan of what you’d do in a worst-case scenario.
“If something happens, you need to find people,” Dr. Ruff says. “Run to another person, a store, a house, or take out your phone and call someone.”
4. Tune into your surroundings.
Listening to music or your favorite podcast can make a run more enjoyable, but it’s important not to get lost in the sound.
“You have to be aware of your surroundings so that you can hear if there’s a car, an animal or another person,” Dr. Ruff says. “You can’t really do that with earphones in.”
Dr. Ruff recommends bone conduction headphones, which sit in front of the ear instead of in the ear canal. They transmit sound by sending vibrations to the bones in the ear, allowing you to hear music as well as other noises around you.
Even if you’re not listening to music, it’s easy to become lost in thought while on a run, so take note of when you’re zoning out and refocus your attention on what’s around you.
5. Stay mindful of traffic.
If you do have to run on or near a busy street, keep the rules of the road in mind.
“Cyclists ride with cars, on the same side of traffic, but runners should face traffic so that you can see cars and bikes coming at you,” Dr. Ruff says.
If you have to cross the street, be sure to look both ways. Ideally, you’ll cross at a crosswalk with stopped traffic.
“There are so many stories of someone sprinting across the street when they’re not supposed to and getting hit,” Dr. Ruff says. “Always wait for the walk signal when you’re at a crosswalk.”
Be considerate of pedestrian traffic as well. If you’re with a running group, don’t run more than one or two across on a sidewalk, and let other walkers and runners know when you’re passing so that you don’t startle or bump into them.
6. Be visible and keep your path visible.
If you’re running in early morning or late-night hours to avoid heat or to accommodate a busy schedule, you need to take steps to be visible to others and to see where you’re going.
“It’s important to see and be seen,” Dr. Ruff says. “If you can’t run in a well-lit area, like a track or a neighborhood with streetlights, wear a headlamp or a light on your chest. Carry a small flashlight.”
Wear clothing that will make you visible to drivers from the front and the back.
“Don’t run in all black,” Dr. Ruff says. “There are so many options for reflective clothing. It doesn’t have to be a bulky vest. There are reflective strips and options with LED lights.”
Not sure where to get started with equipment? Your local running group or a sports store can help.
7. Carry water.
Everyone needs to drink plenty of water, but it’s especially important to stay hydrated during and after a run. Carry water with you, even if you’re only going out for a short time.
“You need water on a run,” Dr. Ruff says. “There are a lot of lightweight reusable water bottles available that aren’t bulky.”
Dr. Ruff says carrying water is especially important during scorching summer months, even if you’re running in the morning or evening to avoid peak heat.
“People get dehydrated a lot,” Dr. Ruff says, and the consequences can be dangerous. “A run is not safe if you pass out.”