Our “Run 101” series focuses on giving beginning runners advice about all aspects of running.
Running seems like a simple activity—just put your shoes on and go! However, where you go is extremely important for the quality, safety, and sustainability of your training. Consider the following when choosing your running routes.
- Choose a good running surface: The ideal running surface is soft enough to absorb shock but firm and even enough to support your feet. Dry packed dirt paths and artificial turf fields are great if available. Although trail running can be great, watch for rocks and roots that can cause nasty falls. If you have to run on concrete, choose flat sidewalks without ruts and avoid roads whenever possible.
- Choose well-marked routes: Although running off the beaten path seems adventurous, always stick to established running routes.
- Choose well-lit routes: It is always better to run during the daytime, where you and your surroundings are most visible. If you can only run at times of day where sunlight is scarce, stay in well-lit areas at all times, both for your visibility as well as to keep you out of harm’s way.
- Choose popular routes: Try to run in places known for jogger traffic. This avoids hecklers, and is also safer because drivers and cyclists in the area are usually more aware to look out for running traffic. Every city has areas known for running routes, and you should access them whenever possible.
- Treadmill? Running on a treadmill is not the greatest way to train because it is somewhat artificial. However, treadmill running provides a safe way to run on even terrain in a controlled environment. Therefore, in hazardous/extreme weather, or when it is dark, or if you have no safe outdoor running route, or if you are in an unfamiliar place, treadmill running is a great alternative to maintain your training without risk.
- Keep someone involved: Make sure a friend or loved one knows where and when you are running. You could even jot down your path and time of day on a whiteboard on your fridge. A trusted running partner can substantially increase your safety.
- Your routine: Running the same route, at the same time, on the same days can be beneficial. When people are more familiar with who you are, they may be more likely to help you if you have trouble. However, for the occasional stalker or crazy person that becomes aware of your schedule, this can potentially be dangerous, even if rarely so. You will definitely learn who is who among runners, walkers, dog walkers, etc., but you should also pay attention for lurkers in the background and in parked cars.