Ultimate Guide on How to Start Running: Safety Tips

When starting running, it’s important to think about safety. This means taking the right steps to prevent your body from getting injured, and also making sure that you consider when and where you run. 

Preventing Injury

When starting running, it’s important to listen to your body. Even if you’ve caught the bug. if you do too much too fast, you risk injury. Here are a few strategies for beginner runners to avoid injury. 

• • Develop a good stretching routine. It’s important to stretch both before and after a run. Especially after, to avoid tightening up. There are many resources out there suggesting a good stretching routine for runners. RunandStretch is one of our favorites, with many easy to follow videos. 

• Ease Into It. Increase your running distance and pace gradually. In terms of distance, if you are running regularly, like 2-3x per week, think in terms of weekly distance. Increase this gradually, if looking to increase the distance of your runs. As for pace, practice intervals — run a faster pace for a certain period of time, then slow down, and steadily increase the amount of time at a faster pace. 
• Rest. Don’t overdo consecutive days running. It’s important to let the body rest, and to allow the muscles to recover. 
• Cross-Train. Runners get very used to the ‘rush’ from running, due to the endorphin release. To get that same rush while allowing things to rest but while also building strength, engage in other activities. Cycling (indoor or outdoor), swimming, and machines such as the elliptical or the stair climber are great alternatives. 
• Listen to your body. If things are sore or tight, take a few days off or do some cross-training. This avoids the risk of a longer term injury! 

If going on a run for longer than five miles, it’s also important to consider hydration. Run with a waist belt that carries water can be a helpful strategy. Or, when planning your route, consider where there might be water fountains or restrooms. 

Running Safely: Choosing Where to Run is Important

Part of running safely is running in a safe place! If running on a road, do the research to make sure the road has a sidewalk or a decent shoulder. If running on a street without a sidewalk or a shoulder, even if it’s a quiet, residential street, run opposite traffic, so the cars can see you. If on a multi-use path, keep an eye our for bicycles — especially in this new e-bike era with faster bikes. If on trails, watch out for mountain bikes. 

If there’s concern about soreness or injury, consider the running surface. Paved roads or paths can be tough on the body. If that’s a concern, seek out running routes with a gravel or stone dust surface. In your research about where to run, curated sites such as Great Runs or AllTrails will specify the type of surface. Trail runners will want to make sure they’re comfortable with roots or rocks if on a more challenging running trail or hiking trail. 

There are good resources out there for choosing where to run. Great Runs is the most comprehensive resource for curated running routes, helping to make sure your running route is safe and scenic. AllTrails is mainly for hiking but can be a good resource for trail runners. TrailLink is a terrific for multi-use paths and rail-trails in the United States. 

Running Safely: Consider Conditions and Weather

A key aspect to running safely is considering the context. Weather is a key consideration, for example. If it’s hot, consider running early in the morning, before it gets too hot or the sun is too direct. Also, make sure you plan for hydration (see above). 

For rainy or wet conditions, it’s important to have waterproof clothing. Cotton or wool will get wet and cold — especially if you stop — and could also cause chafing and blisters. 

If the weather is cold, make sure to wear the proper clothing. Layers is a good strategy here. Adequate cold weather equipment, such as a hat and running gloves, is important for temperatures below 40F. If conditions are snowy or icy, grippers for shoes (such as Yaktrax) can be helpful. Also consider routes along more heavily traveled roads or in residential areas that are likelier to be maintained. When things are slippery or dangerous…there’s always the treadmill or a day off! 

Running in the Dark Precautions

If planning to run during non-daylight hours, make sure you choose a route that’s lit. If on roads, stick to busier, well-lit streets with sidewalks or run in quiet residential neighborhoods where the streets are lit.

Having the right type of safety equipment for running in the dark is also important, especially if in an area that’s not well-lit. Wearing a reflective vest is always a good extra safety measure. Some runners also run with a headlamps which helps to see and be seen.