Running requires consistency, and let’s be honest—it can get repetitive. The same routes, the same shoes, the same routine. It’s easy to overlook the risks of sharing the road with fast-moving, multi-ton vehicles especially if you run these routes constantly. To stay safe, runners should consider several key factors when preparing for their daily grind:
The Route – Be aware of traffic, road conditions, and other potential hazards and plan your route accordingly. Following basic road etiquette and safety tips can significantly reduce risk from distracted motorists. Find new ways to enjoy running including finding new routes or running in groups.
The Outfit – Visibility is crucial. Your route, the season, and the time of day should determine the clothing and gear needed to stay seen and safe, and always keep in mind that most running clothing have high visibility options.
Other Essential Do’s and Don’ts – Experienced runners know that small details matter—proper diet and hydration, staying alert, and being mindful of surroundings can make all the difference.
This guide will cover essential road safety tips, injury prevention strategies, and commonly overlooked factors to help you run safely and confidently.
Part 1: The Route
I, for one, can’t run every workout on a treadmill, nor can I run the same route every day. If you don’t have access to a vast network of trails, running on the road becomes inevitable—which means sharing space with motorists is a constant reality. Even on the safest roads, potential hazards exist, from blind turns that limit visibility to distracted drivers who may not see you in time. Staying aware of your surroundings and taking precautions can make all the difference in preventing accidents.
Road Etiquette and Laws
Understanding and following basic road etiquette and laws is crucial for staying safe while running. First, always use sidewalks when available. If there is no sidewalk, run on the left side of the road, facing oncoming traffic—this allows you to see approaching vehicles and react accordingly. Runners must obey all traffic signals and signs, such as stopping at red lights and using designated crosswalks. Jaywalking (crossing outside of marked crosswalks) may be illegal in some areas and puts runners at risk of being hit by unsuspecting motorists. It’s always best to run defensively and yield to vehicles when necessary. As my middle school track coach used to say, "If you battle a car, you're going to lose—it’s simple physics." Even if you have the right of way, always be cautious and make sure drivers see you before crossing. Running on highways or interstates is generally prohibited except in emergencies. Lastly, wear high-visibility or reflective clothing, especially when running at night, to ensure drivers can see you from a distance.
Distracted Motorists
Motorists can be easily distracted by cell phones, radios, GPS systems, or even kids screaming in the back seat. While drivers have a legal obligation to yield to pedestrians and wait until it is safe to pass, runners know that distractions can be overwhelming—even for motorists who are runners or endurance athletes themselves. It only takes a few seconds of inattention for an accident to happen, so always assume drivers may not see you and stay alert.
New Routes
When planning a new route, Google Maps is a great tool. It allows you to drop pins, adjust your route, and explore different roads or trails before heading out. Additionally, apps like Strava and MapMyRun offer suggested routes, running logs, and even leaderboards to help track progress and stay motivated. Choosing routes frequently used by other runners is a smart strategy—when motorists regularly see runners on a particular road, they’re more likely to be aware and drive cautiously.
Running in Groups
Running in groups offers several benefits, both in terms of safety and motivation. A group of runners is more noticeable to drivers than a single person, reducing the risk of accidents. Additionally, if one runner gets injured, becomes dehydrated, or faces an emergency, others can provide assistance or call for help. Running with a partner or group also acts as a deterrent against potential threats, such as aggressive animals or unsafe individuals. Two sets of eyes are always better than one—a running partner may notice hazards like potholes, reckless drivers, or unexpected obstacles before you do.
Beyond safety, running with others provides motivational and performance benefits. Accountability plays a key role—it’s much harder to skip a run when someone is counting on you to show up. Running can often feel like a grind, but having a partner makes it more enjoyable, helps pass the time, and fosters a sense of community. It’s also a great way to connect, share experiences, and stay engaged in the sport. If you don’t have a running group or know anyone who runs, check social media for local running teams or clubs—you might be surprised by how many runners are looking for training partners!
Part 2: The Outfit
Apparel is an easy way to enhance both safety and style in your training runs. When purchasing new gear—whether it’s a jacket, shorts, or shoes—runners should always consider safety and visibility. Fortunately, most major brands incorporate reflective trims, bright colors, and high-visibility designs to help runners stand out, especially in low-light conditions.
A runner’s outfit should be chosen based on the time of day and the season. Wearing the right clothing for the weather is essential for comfort and performance. In colder temperatures, layering with moisture-wicking and insulating fabrics helps retain warmth while preventing excessive sweat buildup. On hot days, lightweight, breathable materials help keep the body cool and reduce the risk of overheating. Proper apparel can also minimize chafing, wick away moisture, and even prevent weather-related injuries such as hypothermia or heat exhaustion.
Shoes
Most major shoe companies now offer high-visibility running shoes, making it easier to stay seen while training. My personal favorite is the Brooks Adrenaline GTS. I was first fitted for a pair in 8th grade while running cross-country, and they’ve remained my go-to training shoe ever since. Not only do they perform well, but they also feature neon color options and reflective trim for added visibility. I’ve tested various other brands over the years but always find myself returning to these—especially as someone who overpronates (landing on the heel and rolling outward), a trait shared by about 80% of the population.
I highly recommend visiting a local running store to get properly fitted for shoes. Many specialty shops will measure your foot, analyze your running gait, and suggest a few models suited to your stride. Investing in the right pair of shoes is crucial for proper foot striking, reducing the risk of injuries like stress fractures, ligament damage, and excessive muscle breakdown. Proper footwear also promotes quicker recovery compared to wearing ill-fitting shoes. When selecting a shoe, consider high-visibility options with reflective trim to enhance safety during early morning or evening runs.
Tops, Bottoms, and Outer Layers
Performance safety apparel is essential for staying comfortable, protecting yourself from the elements, and remaining visible to motorists. Your choice of gear should be based on the time of day, season, and distance of your run. Wearing the right clothing can make all the difference in comfort and performance.
A good pair of running shorts helps prevent chafing and keeps you cool in hot weather. For tops, avoid cotton and opt for performance polyester or other moisture-wicking fabrics. Polyester is a synthetic material designed to pull sweat away from the skin, keeping you dry and reducing the risk of chafing and hot spots. Cotton, on the other hand, absorbs moisture, becomes heavy, and can cause discomfort during long runs.
Outer layers vary depending on weather conditions and can include wind jackets, vests, rainproof or waterproof coats, tights, pants, and insulating pullovers. Always check the forecast before heading out and layer accordingly to match the conditions of your route. Dressing appropriately ensures not only comfort but also protection against the elements, allowing for a safer and more enjoyable run.
Safety Gear and Accessories
It’s easy to think about high-visibility clothing only after experiencing a near miss or an accident, but proactively choosing the right gear is one of the simplest ways to stay safe. Neon and reflective accessories not only make you more visible but also enhance movement-based visibility, which naturally catches the eye of drivers.
For example, neon or reflective socks are great for increasing visibility because they move with each stride, making them more noticeable. Lights are another essential safety tool—flashing or blinking lights, in particular, are highly effective since the human eye is naturally drawn to them in low-light conditions.
Other useful safety accessories include high-visibility sweatbands, which help absorb perspiration while increasing visibility, and bright-colored caps or head covers that offer sun protection. Reflective gloves keep hands warm while also making hand movements more noticeable to motorists. Additionally, many cell phone holders now come in neon colors with reflective trim, providing extra visibility. These holders are typically designed for multi-purpose use, making them great not just for running but also for walking, biking, gym workouts, or even yard work.
Incorporating these simple accessories into your routine is an easy way to enhance both safety and comfort. I recommend trying out a few to see what works best for you—small changes like these can make a big difference in keeping you visible and protected.
Part 3: Do’s and Don'ts of Running
Proper Hydration and Nutrition
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