Running Injury Prevention Beginner's Running Guide Beginner's Running Guide Overview Running Basics How to Start Running Benefits of Running Treadmill vs. Outside Ettiquette Form Questions New Runners Ask Training Plans 1 Mile 5K 10K Half Marathon Marathon Fuel & Hydration What to Eat & Drink Nutrition Tips for Long Runs and Race Day Expert Tips for Fuel and Hydration Gear Running Gear 101 What To Buy: Shoes What To Buy: Leggings Running Socks Running Apps Running Watch Safety When to Take a Break Common Injuries Warm Up/Cool Down Self Defense Running Outside Motivation Creating Playlists Running Is for Everyone (interview) Setting Goals How to Achieve Goals 9 Tips for Running Safely Outside By Christine Luff, ACE-CPT Christine Luff, ACE-CPT LinkedIn Twitter Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on April 01, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp LinkedIn Twitter John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print Jordan Siemens/Digital Vision/Getty Images Using your common sense and taking some precautions when running can help you avoid getting injured or becoming a victim. Follow these steps to stay safe on an outdoor run. How to Run Safely Outside There are several important safety tips and preventative strategies that you can use to stay safe when you're out running. Use Common Sense Before you even head out for a run, take a minute or two to do a safety check. Are your shoes tied? Are you familiar with your route? Does someone else know where you'll be running? Once you start running, continue with the safety checks. Watch out for cracks or bumps in the sidewalk, or rocks and branches on your running path. Don't try a new route if it's dark out; save those exploratory runs for daylight. Make Sure You're Visible No matter time of day you're running, it's important that you're visible, especially to drivers. Get in the habit of wearing white or bright-colored clothes. When running in the early morning, night, or dusk, make sure you have reflective gear on. Although some items (running shoes, jackets) already have reflective pieces on them, it doesn't hurt to add more. A reflective vest can be worn over any form of running clothing and will definitely help drivers see you. Don't Run Alone at Night No matter how comfortable you feel running at night, there's always more safety in numbers. If you usually run solo, try to find a running group so you'll have running partners. 10 Safety Tips for Running in the Dark Always Carry ID Put your driver's license and your medical insurance card (in case you get injured) in your pocket or wear an ID tag on your shoe. If you're wearing an ID tag or bracelet, make sure it has an emergency contact number on it. Whenever possible, run with your cell phone, and have ICE (In Case of Emergency) numbers saved. Many runners use running belts to hold their ID and cell phone. It's also wise to use an app that allows loved ones to know where you are at all times, especially if your activity stops for a certain amount of time. Limit Distractions It's tough for some people to run without music, but you really shouldn't use headphones for outdoor runs. Cutting off your sense of hearing means you can't hear oncoming cars, cyclists yelling to move, unleashed dogs, or any other potential threat. Save the music for your treadmill runs. And make sure you pay attention to your surroundings. If you let your mind wander too much, you may find yourself wandering into an unsafe area. Don't Make Assumptions Remember that many drivers aren't paying attention because they're listening to the radio, talking on their cell phone, or reading a map. Don't assume that drivers can see you or that they'll let you go because you have the right of way. Be sure you make eye contact with drivers at street crossings before you cross. And, better yet, try to stay off the roads as much as possible and stick to running in parks or on paths and sidewalks. If you're running in the street, always run against traffic so you can see cars coming at you. Watch for Other Traffic Even if you're running on a path or in a park with no cars, always be aware of other runners, cyclists, skateboarders, or scooter users. If you're approaching another runner or cyclist and need to pass them, let them know on which side you're trying to pass. Before you stop or turn around, make sure your path is clear. Carry Money It's always a good idea to have money, credit card, or a digital payment method on you, in case of emergency. For example, if the weather turns bad, you get lost, or an injury starts bothering you, you may need to take a cab or bus back to your starting point. Some extra cash may also come in handy if you need to stop and buy water, sports drink, food, or first aid supplies during your run. Trust Your instincts If a location or person makes you feel comfortable, trust your gut and run in the other direction. Self Defense for Runners: Tips and Tools to Stay Safe By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit