Running in the heart of a metropolitan city can be a lot different than running in a quiet neighborhood or on a trail. The scenery can be an obstacle in its own right, and there are potential dangers that lurk literally around every corner. Fortunately, if you know how to navigate them, running in the city can be a great way to stay in shape.
Always practice the safety basics of running
Running safely in the city isn’t that different when it comes down to the basics. It is still the same form of exercise, after all; you’re just doing it in an area that’s busier. So don’t forget the little things that keep you safe everywhere:
Stay alert and keep your eyes up so you can spot any hazards around youLook both ways before crossing a street (duh)If there’s a designated jogging path or sidewalk, use itKeep your distance from the curb or road as much as you canWear bright colors, or even reflectors (especially at night)Also, don’t forget some of the other essentials for getting your run off on the right foot. Get a good pair of running shoes so you’re not hurting your feet, lace them up to accommodate your type of feet, and start out slow so you don’t pull something. This guide will focus on lots of city-specific tips, but don’t forget the important stuff that applies to runners of all stripes.
Plot the safest route possible ahead of time
The city is a living, breathing place that’s filled with potential hazards for runners. So it’s doubly important that you plan out every aspect of your run before you go, instead of taking off on a whim.
Use Google Maps or a running map tool to carve a trail that will keep you out of areas that feel too secluded. If you’re not sure, map it out, then take a drive or walk with a buddy to scout it out.
Location isn’t the only thing that matters: Consider the time of day you’re going to run, and try to avoid times with heavy pedestrian and car traffic. When there are fewer pedestrians walking around, you have fewer obstacles to dodge on the sidewalk. When there are fewer cars driving around, it’s easier to see the road (and you’re less likely to get hit). So when you plan out your run, consider running in the early morning, or after the evening rush hour when there are fewer cars and people on the road. Just make sure you still stick to areas with open visibility.
Stay safe, wherever you run, with this gear:
Consider running without headphones (or keep the volume low)
This will probably be a struggle for most you (myself included), but running without any headphones is the safest way to run in the city. There are a couple reasons for this: Music and podcasts sounding off in your ears makes it hard to hear what’s going on around you; you can’t focus as well on your environment because you’re focused on what you’re listening to; and last but not least, a lot of people slowly damage their hearing by cranking the volume up way too high.
Music is amazing for maintaining your energy and stride, but you might surprised by how refreshing it is to run without the help of any music or gadgets. You get to focus on the pure joy of running, pay more attention to the feedback your body is sending, and you get a chance to really explore your thoughts as you run. Think of it as a chance to meditate while you exercise.
If you’re not convinced, there are still some other options. You can turn your volume as low as possible so you still hear your music, but can still hear what’s happening around you. My trick for this is seeing if I can hear someone else talking to me while my music is playing. Talk to a roommate, a family member, or turn on your TV and make sure you could at least hear someone warn you of danger.
You might also want to consider investing in a pair of open ear headphones, like the Shokz OpenRun. Open ear headphones use bone conduction to send sound to your brain, so you can still hear what’s going on around you and get the best of both worlds.
Consider running with a buddy (especially at night)
You know how in TV and movies people always get mugged or attacked at night? Yeah, that’s because more muggings happen at night. If you’re going to run at night, or any other time it’s dark, you’re better off running with a buddy. Lauren Hargrave at Active explains:
Two people are harder to control than one, so attackers are less likely to strike and if they do, you’ve just doubled your chance of survival. If you don’t have someone to run with, get a dog. Or borrow a dog. Not only does it make you a less attractive target, dogs can sometimes sense danger before we can.
Obviously, a tiny yippity dog isn’t ideal for that, but you get the idea. Attackers want things to be easy. Having another body around adds plenty of complications, and will likely deter many criminals.
But what about if you know the attacker? Or what if the attacker doesn’t go after people randomly? Stalkers and acquaintance-turned-bad guys are an unfortunate reality, especially for women. There are a few tips you can use to avoid or handle these threats, especially if you like to run when it’s darker:
Alter your route regularly so people don’t know where you’ll beDon’t share too much information about where you’re running on social mediaConsider taking self-defense classes (Krav Maga anyone?)Carry mace or pepper sprayLastly, and most importantly, always tell someone where you’re going, even if it’s just a text or a message to someone you trust online.
Run on the “correct” side of the road
If you’re a regular runner, you might already know that you should run against traffic, and this is even more important for city runners. Running against traffic (on the left, when drivers are on the right) lets you see the cars coming toward you so you can react and get out of the way if one is headed your way. Sometimes, however, this rule is ineffective, and even unsafe. Instead, run on whichever side of the road:
Gives you best visibility (ahead and behind)Gives oncoming cars the best visibility of youHas a dedicated running pathHas at least a sidewalk or shoulderHas an exit (somewhere you can dive or run in the event a car comes careening toward you)Don’t always assume that running against traffic is the best option. You want drivers to see you just as much, if not more, than you can see them. Keep out of the road if possible and always be ready to escape somewhere.
Approach intersections and streets with caution
Crossing busy intersections is the most present danger for city runners. If a runner isn’t paying attention, they can be hit by a car. If a driver isn’t paying attention, a runner can be hit by a car. See how runners lose this battle no matter what? Besides looking both ways, there are a couple things you should do at every intersection.
James Raia at Active suggests you run behind vehicles when possible (especially vehicles in the turn lane). Just because they stopped doesn’t mean that they see you and know you’re about to run by. Raia also suggests you try to make eye contact with drivers as you enter the intersection and make sure they acknowledge you. I like to wave or put my hand up in a “hey there, I’m here” kind of way just to be sure. I’ve almost been hit by three cars (one actually gave me a love tap), but it hasn’t come so close since I started waving.
It’s also a bad idea to try and beat a crosswalk light. You’re gambling that you’ll make it in time, and relying on your body a little too much. You could trip, stumble, or have some other “d’oh” moment and be on the ground when the lights change. Plus, you’re rushing from out of most drivers’ view so they probably won’t know you’re there when they put the pedal to the metal. Wait at the light for the next little white man telling you it’s OK. If you want to keep your heart rate up, jog in place. Or better yet, do other exercises like pushups and squats while you wait.
Never make assumptions about drivers either. Don’t assume that they see you, or that they’ll actually stop at a stop sign. Approach every crossing with caution so you can live to run another day.
Be courteous when passing people 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 peopleStick to the right and pass on the left, just like you’re a car on a roadAlert 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.
