Buzz
Running in the bustling center of a city is a completely different experience compared to jogging in a peaceful neighborhood or on a nature trail. The surroundings can create their own challenges, and potential hazards may be hiding around every corner. However, with the right approach, running in the city can be a great way to stay fit.
Stick to the Core Safety Principles for Running
Running safely in the city is not vastly different from other settings; it’s still the same activity, just in a busier environment. Remember to focus on the essential safety practices that apply everywhere:
Stay aware and keep your focus ahead to spot any potential dangers around you
Always check both directions before crossing any street (obviously)
If there’s a designated jogging lane or sidewalk, make use of it
Keep a safe distance from the curb or roadway whenever possible
Wear bright or reflective clothing, especially at night
Also, remember the other basic essentials for starting your run off right. Invest in a good pair of running shoes to avoid foot pain, make sure they’re laced up to match your foot type, and start your run slowly to prevent injuries. This guide will offer plenty of city-specific tips, but don’t forget the fundamentals that apply to all runners.
Plan the safest route ahead of time
The city is a dynamic environment filled with potential risks for runners. That’s why it’s crucial to carefully plan every detail of your run rather than just heading out spontaneously.
Use tools like Google Maps or running-specific apps to chart a course that avoids isolated areas. If unsure, map out your route and take a drive or walk with a friend to scout it out first.
The time of day matters just as much as the location when planning your run. Try to avoid times when there is heavy pedestrian and vehicle traffic. Fewer people on the sidewalks mean fewer obstacles to avoid, and less car traffic makes it easier to spot the road and stay safe. To maximize safety, aim for runs early in the morning or after rush hour, when both foot and vehicle traffic are lighter. Just make sure you stick to open, well-lit areas for better visibility.
Stay safe wherever you run with these essential items:
Shokz OpenRun headphones to ensure you can still hear your surroundings while you run.
A clip-on light to make sure cars can see you even in the dark, while also improving your visibility of your surroundings.
A RoadID bracelet for when you prefer not to carry ID but still want your emergency details accessible if needed.
Think about running without headphones (or at least turn the volume down)
Although it might be tough for most (myself included), running without headphones is the safest choice in the city. Here's why: Music or podcasts in your ears can drown out important sounds around you, limiting your awareness. It also becomes harder to stay focused on your environment when you're distracted by what you're listening to. And, of course, blasting your music too loud can slowly damage your hearing over time.
Music is a great tool for keeping your energy up and your stride consistent, but you might be surprised at how invigorating it can be to run without the aid of music or gadgets. It allows you to focus on the simple joy of running, be more attuned to the signals your body is sending, and gives you the opportunity to truly explore your thoughts while you move. Think of it as an opportunity to meditate as you exercise.
Still not sold? There are other options to consider. You can lower the volume as much as possible, so you can still enjoy your music while remaining aware of your surroundings. A trick I use is testing if I can hear someone speaking to me with the music on. Try talking to a roommate, family member, or even turning on the TV to check if you can still hear someone alert you to danger.
Another alternative is to invest in a pair of open-ear headphones, like the Shokz OpenRun. These headphones use bone conduction to transmit sound, allowing you to enjoy your music while staying aware of what's happening around you — giving you the best of both worlds.
Consider running with a partner (especially at night)
You know how in TV shows and movies, characters often get mugged or attacked at night? That's because more muggings occur at night. If you plan to run at night, or at any time it's dark, it's a good idea to run with a buddy. As Lauren Hargrave at Active explains:
Having two people with you makes it more difficult for attackers to target you, as they’re less likely to strike. If an attack does occur, you’ve just increased your chances of survival. If you can’t find a running partner, consider getting a dog, or even borrowing one. A dog not only makes you less of a target, but they also have an uncanny ability to sense danger before we do.
Of course, a small, loud dog might not be the best choice for protection, but the point stands. Criminals prefer easy targets. The presence of another person complicates things, and that added complexity is often enough to make criminals think twice.
What if the attacker is someone you already know? Or if they don’t choose their victims randomly? The reality of stalkers and acquaintances who turn dangerous is an unfortunate truth, especially for women. Here are a few strategies to help you handle these risks, particularly if you prefer running during the darker hours:
Change up your running routes regularly so no one can predict where you’ll be.
Refrain from posting too much about your running locations on social media.
Think about enrolling in self-defense classes (Krav Maga, perhaps?)
Carry mace or pepper spray for added protection.
Finally, and perhaps most importantly, always inform someone you trust about where you’re headed, even if it’s just a quick text or message online.
Run on the right side of the road
As a seasoned runner, you’re probably aware that running against traffic is essential, especially in urban areas. When you run on the left side (opposite of traffic), you’re able to see approaching vehicles, giving you time to react if one comes too close. However, this rule doesn’t always work, and sometimes it’s not even the safest. It’s more important to choose the side of the road that:
Provides you with the clearest view of both oncoming traffic and your surroundings.
Ensures that oncoming drivers can spot you from a distance.
Has a designated running lane or path.
At least includes a sidewalk or shoulder for extra space.
Offers an emergency exit or escape route in case a car is speeding toward you.
It’s important to note that running against traffic isn’t always the ideal choice. You want to be just as visible to drivers as they are to you. Stay clear of the road whenever possible, and always be ready to make a quick escape if necessary.
Exercise caution when approaching intersections and crosswalks
Navigating busy intersections is one of the biggest risks for urban runners. Whether it's the runner or the driver who's distracted, the result can be a dangerous collision. As a runner, you’re always at a disadvantage in this situation. Aside from looking both ways, there are a few additional precautions to take at each intersection.
James Raia at Active suggests that you stay behind vehicles, particularly those in the turn lane, when possible. A vehicle may have stopped, but that doesn’t mean the driver has noticed you. Raia also recommends making eye contact with drivers as you approach the intersection to ensure they recognize you. Personally, I like to wave or raise my hand in a way that says, 'Hey, I’m here!' This simple gesture has helped me avoid close calls. I’ve nearly been struck by three cars (one even gave me a gentle tap), but waving has made a significant difference since I started.
Avoid the temptation to rush through a crosswalk light. When you attempt to beat the signal, you’re relying too much on your own timing. You could trip, falter, or have some other unexpected mishap, leaving you vulnerable as the light changes. Drivers may not see you coming from behind, so it's safer to wait for the next signal when the little white pedestrian icon appears. If you're eager to keep your heart rate up, consider jogging in place or doing some push-ups and squats while you wait.
Never assume drivers see you or will obey traffic signals. Don’t take for granted that they’ll stop at a stop sign. Always approach every intersection with caution to ensure you stay safe and can keep running another day.
Be considerate when passing others on the sidewalk
It always pays to be courteous, especially when you have to share the sidewalk with a slew of other pedestrians going about their lives. Follow these basic courtesy rules when you’re running in your city to avoid accidents or unnecessary confrontations:
Run single file if you’re running with someone else, or at least go single file when approaching other people
Stick to the right and pass on the left, just like you’re a car on a road
Alert pedestrians when you are passing them with simple “on your left” or “excuse me”
That last one is particularly important. In my own personal experience, I’ve “snuck up” on people that didn’t realize I was there, almost triggering an act of self-defense. Lastly, if you think someone isn’t paying attention, they probably aren’t. As you approach them, it’s better to be safe than sorry and slow down to make sure there’s no collision. The same goes for children running wild on the sidewalk. Give them plenty of space and slow down.
Trust your instincts (most of the time)
There’s no point in risking your safety just so you can exercise. That said, there are some instincts you need be more wary of trusting. Sometimes your instincts might tell you that you’re more capable than you really are, and that can be dangerous. Katie McDonald Neitz at Runner’s World explains it as the “invincibility complex” that a lot of runners are affected by. You feel strong because you run regularly, so you might assume you can run anywhere, anytime, and no one would be able to get to you. Additionally, you’re dedicated, so might put your training ahead of your personal safety. You might feel like you can do anything, but keep a level head and listen to your safety instincts instead.
