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Running Safely


Summer is finally here with it’s beautiful sunshine and now that the weather has warmed up, many runners are taking their workouts outside to trails and parks. While running can be quite enjoyable, it is important to remember that running can also be a dangerous sport.  You wouldn’t want to ruin your streak with an unexpected injury.  Read on to learn tips and tricks to help you run safely.


Take Water
As you take to your favorite running spot, a 3 mile run can quickly become 10 or more miles if you get in the zone or get lost. It is important that you always take water with you no matter how short your run is going to be. If you decide to run in the heat of the day, it is especially critical to take water with you. On average, you lose 8 oz of fluid every 20 minutes that you run. During the day, make sure that you drink plenty of water to stay hydrated, and drink water every 20 to 30 minutes during your run. Every day you should drink at least ½ to 1 ounce for every pound that you weigh. The more active you are, the more that you should drink. As you run, it’s also a good idea to try and run in the shade whenever possible.


Slowly Build Endurance
Many running injuries are caused by increasing your mileage too much too soon. Don’t let yourself become overzealous and try to push yourself too hard, or you may end up with painful injuries such as shin splints. If you used to run often, don’t try to pick up where you left off, as frustrating as that will be, as your safety is more important than your pride. Pay close attention to the signs that your body gives you, as pain is an indicator that something is wrong. Create a workout plan for yourself to slowly increase your mileage to reach your goals. A good rule of thumb is to follow the 10% rule — only increase your weekly mileage by 10% each week.

Listen To Your Body
As stated above, pain is an indicator that something is wrong. Do not ignore your body! There is no shame in stopping if something is wrong. If you are injured, it may be best to take a break for a few days or a few weeks while you recover. If you still want to exercise, try something that is low-impact such as swimming.


Warm Up and Stretch
It is very important to warm up your muscles before you begin your workout and do a long thorough stretch after. Focus on the major muscle groups that you use when running such as your quads, glutes, hamstrings, hip flexors, abs, calves, etc.

Wear The Right Shoes
Running in old, worn shoes or the wrong shoes for your body can quickly cause injury. Make sure that you find a shoe that has the proper support for you and your unique needs. Don’t buy a shoe because it looks nice or is the cheapest one in the store. Feel free to ask the staff at any store you visit to help you find the right pair.


Use Safety Gear
If you run in the early morning hours or late or night, make sure that you wear safety gear so that you can be seen by oncoming traffic and other runners. You can purchase a reflective vest and a headlamp for fairly cheap online. If you are afraid of attackers, you can always carry runners mace to protect you in case you are assaulted.

Let Someone Know Where You Are
During the day, we have a tendency to feel like nothing can touch us — but attacks and injuries can happen at any time. Let a friend or family member know where you are going and when you will be back, just to be safe. While you are out, try to stay in heavily trafficked areas, and it may be a wise idea to run with a buddy (if you don’t have a friend, a dog will work as well).


Plan For a Rest Day
It is important to rest once a week to give your body time to repair. You will also need to vary your workouts from hard, long, intense runs and “easy” days where you run less miles at a gentle pace to prevent injury.

Let's discuss: What other tips can you share that will ensure that you're running safely? 

Annmarie John
54 Comments
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54 comments:

  1. These are great tips! I can't run myself due to a spinal issue, but I'll pass this on to friends who run.

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    1. Hi Melisa, I don't run much lately, I tend to jog more than I do run but they're still all great tips if you do decide to jog.

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  2. Properly hydrating is the best advice for summer running. I always run in the morning when it's cooler too so I can avoid the heat of the day. If I have to run later, it's the treadmill for me.

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    1. I totally get that. I head to the army base early in the morning (0430) to run and I try and do 2 miles. While it's pretty safe I still follow the tips. ;)

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  3. Not a runner to be honest, but I think you nailed it from my friends, who do like to run and knowing what they do to protect themselves, especially during the summer months. So thanks for sharing :)

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    1. You're very welcome Janine. I don't run as much as I used to anymore myself but I do need to get back into it.

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  4. These are great tips! My husband is a runner. I'm going to pass these along to him :)

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    1. If he's a regular runner, I'm pretty sure he might already know these tips but he may also appreciate you thinking of him.

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  5. These sound like some great tips - I wish I had run more when I could have - I often dream about running the wind in my hair and think why didn't I do it more! x

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    1. I totally understand. Now that I don't run as often, I think the same thing too.

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  6. I learned the hard way about shoes. First I was wearing cheap ones and then trail ones. I injured my ankle and tore my hamstring.

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    1. Oh no! So sorry to hear that. Yes you definitely want to avoid cheap shoes. The best thing is actually to get your feet fitted into the shoe of your choice. A reputable shoe store would do that for you.

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  7. I can't even tell you how many times I've ignored what my body was trying to say and got injured. It takes a lot less time off when you stop at the first indication instead of waiting when it's full blown.

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    1. That is so true. Take care of your body now and you won't be spending lots of money taking care of it later.

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  8. I think everyone needs to read these tips. I know a lot of people who have seriously injured themselves for not knowing about these!

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    1. Oh that's not good at all. You do need to have some safety tips in place whenever you're running.

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  9. I'm not a runner, but I am a walker. Granted we have passed long walk weather - it went down to 98. Always carry water.

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    1. You said it went DOWN to 98. How hot were you? We were around 92 today and I was already crying about the heat. :)

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  10. Running/Jogging is my favorite exercise, it's a great way to relax especially when a lot of things are on your mind. I think this summer, since the days are a lot warmer, it's important to keep yourself hydrated and not to run during the warmest times of the day. I normally run in the wee hours of the morning or if I'm unable to get up, I run at night!

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    1. Oh it's definitely important to stay hydrated, even if you're not running I would say to keep water on hand. We've been having scorchers and even though I have water delivered because we don't drink tap water, I still went out and bough bottles of water because we've been going through it so quickly.

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  11. I agree, making sure you get proper rest is important so you don't pull any joints/muscles. Staying hydrated is a must too.

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    1. Most definitely Ana. I can't stress that enough.

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  12. Wow, I've definitely learned a lot from this post, never thought about that much water loss every 20 minutes. I guess I have the right shoes but my partner hasn't done it for a while and I was about to have her engage with it again, might be best if we lower it down at first.

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    1. It's amazing isn't it. You most certainly need to stay hydrated.

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  13. All these are so important to do before running! My uncle runs all the time and always does what you are suggesting! Awesome post!

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    1. Kudos to your uncle, he seems to have it down how it should be done.

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  14. These are great tips every runner should follow! Thank you for sharing!

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  15. These are great tips. I am thinking of getting exercise through running every afternoon.

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    1. And if you do, please remember these tips and run safely!

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  16. These are great tips! I am not a runner, but I can apply these to my walks as well!

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    1. Yes you can especially when the weather is hot.

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  17. Great pointers for people that want to run. I have been wanting to run more so this is quite helpful!

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    1. Can you tell me what's stopping you. I personally don't run as much as I used to myself however.

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  18. These are all great tips. I think having water is extremely important. It's about the only thing I drink and I always make sure I have it on me.

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    1. You most certainly need to stay hydrated. Water is very important.

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  19. It's hard for me this time of year! I do better in the cold weather. Drinking water is not something I'm good at, but it's crucial here.
    I also was wearing too-small shoes at one point, so I'm glad I remedied that!

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    1. I'm so glad you got that remedied as well. You can't go around wearing too small shoes. :)

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  20. Safety is very important. I don't run, but I walk and there were so many times I have ignored what my body was telling me and ended up getting injured. These are great tips.

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    1. Oh never ignore your body! I hope you won't ever ignore it again.

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  21. Very nice tips, I am going to use it on my daily running habit. I sometimes take it for granted but thanks to your post.

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    1. You're very welcome Lexie. You can't ignore the warning signs of your body.

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  22. Great tips here that I will definitely use in the future! I love running, it really clears my mind and gets me ready for the day.

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    1. That's awesome. I sometimes get up pretty early and run but haven't done it in a few days. I need to get back into it.

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  23. Keeping hydrated is so important! Especially in this summer heat!

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    1. Most certainly Shannon. You MUST keep hydrated.

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  24. I'm not a runner, but properly hydrating is the best tip for somebody who runs! Love all your tips!

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    1. Thank you Crystal and thanks for stopping by.

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  25. These are all great tips that we should pay attention to especially if we do a lot of running

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    1. Most certainly, and if we pay attention to them, we won't get hurt.

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  26. I totally agree in planning a rest day. I've been working out a lot lately and I'm really looking forward to mine on sunday! xxx

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    1. Oh you most certainly have to give your body a rest. Enjoy your relaxation day!

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  27. The water part is very, very important. I know of a lot of people who have fainted while running because they forgot water.

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    1. Oh yes most certainly. You do need to keep your body hydrated when running, especially in the summer heat.

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