Running can be freeing, energising, and deeply empowering. But for many, safety is also part of the mental checklist before heading out the door. While the goal isn’t to run in fear, being proactive about safety can help you feel more confident and in control, so you can focus on the joy of running.
Here are some recommendations on how to be safe on your upcoming runs:
Plan Your Route
Choose well-lit, familiar areas and avoid isolated spots, especially early in the morning or after dark. If you’re exploring a new route, run it in daylight first. Many running apps/watches allow you to share your location with a trusted friend.
Tell Someone Your Plan
Let a friend or family member know where you’re going and your expected return time. You can even send a quick photo or drop a pin before you start.
Stay Aware of Your Surroundings
It’s tempting to zone out with music or podcasts, but keeping at least one earbud out (or using bone-conduction headphones) helps you stay alert to traffic, cyclists, or other people.
Carry Essentials
- Phone: for emergencies and navigation
- ID or Road ID bracelet: with your name and an emergency contact
- Small amount of cash or card: in case you need transport home
Run With Others When Possible
A running buddy or group not only adds safety but also makes runs more fun. Many run clubs or community groups welcome runners of all levels.
Trust Your Instincts
If something feels off (a person, a place, a situation), trust your gut and change your route or head somewhere busier. Your safety matters more than your planned mileage.
Be Visible
If running in low light, wear bright colours and reflective gear. A lightweight running light can make you more visible to traffic and other runners.
Safety isn’t about limiting yourself, it’s about creating the conditions to run freely and confidently. When you take steps to protect yourself, you give your mind the space to focus on what really matters: enjoying the miles, the movement, and the moments you create on the run.
Written by Steph Humphrey
