Running Safety

The following is an excerpt from a Dec. 14, 2016, article titled “Healthy and Safe Running: A Detailed Guide,” by Summer Banks (


While running may seem very safe, there are still some things to keep in mind. Always follow safety rules and guidelines for your specific area. Any good running program starts with running safety.

Stretching is a critical part of running safety. Before exercise, your muscles are cold and tight. Moving too quickly, or too far, can easily lead to injury. According to Runner’s World, five of the best exercises to warm up before running are:

  • Hip Flexor Stretch
  • Leg Flexor Stretch
  • Leg Extensor Stretch
  • Plantar Flexor Stretch
  • Hip Extensor Stretch

Running is a whole body exercise, so don’t forget about your core, neck and arms. The same stretches used before running can be repeated after the workout to cool down muscles. [1]

Tell Someone
Before you head out on the road or trail running, tell someone. Inform them of your running routes, how long you’re running and your running location. How long are you running and your running map.

cautionFace Traffic
If you’re road running, you’ll want to face traffic. You’ll see oncoming cars easier than when you’re facing the opposite direction.

Wear Bright Colors
photo of Ryan O’DowdYour running gear should include wearing bright colors. Even when running during the day, it’s a must to wear brightly colored clothing. If you’re into night running, wear reflective materials and use a headlamp, handheld light or shoe lights to make it easier for others to see you.

Carry ID and a Phone
Carry an ID, cell phone and emergency contact information with you when you run.

Be Aware at All Times
Be aware of any vehicles or dangers around you when running. Don’t assume everyone sees you.

Alter Your Running Routes
Change your running routes based on the time of day. Altering your running routes keep your routine fresh.

Run with a Partner
Whenever possible, run with a partner. Even running with your dog is better than running alone.

Follow the Rules
If you run on multi-use trails or anywhere outside of regular roads, make sure you follow the rules. Some trails have strict rules, while others are not so strict. It’s best to make sure you follow all of the rules of the area to ensure safety. (The following links take you off site.)

Thanks to Hailey Ava Fisher for contributing this article to