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Running Safety Tips

Whether you run as part of a track program or cross-country team, or do it to get in shape, it's great exercise. Almost anyone can run, and you don’t really need much to get started. Running is a safe sport, as long as you take a few steps to protect yourself. These safety tips can help.

Staying Safe & Preventing Injuries While Running

It’s important to be smart and stay safe while running. The tips below can help you avoid injuries and feel better about your runs.

Do I Need Special Gear to Run?

Wearing the right gear can help protect you and make your runs more comfortable. Here are some basics every runner should consider.

Shoes

If possible, get fitted by a professional. Most running and sporting goods stores can help runners find shoes that fit well and give the best support with a thick, shock-absorbing sole. Running shoes should be replaced about every 300 to 400 miles, or sooner if you notice the tread is worn down.

While some runners like minimalist shoes (which have just a little cushioning to make it seem like they’re running barefoot), there's no proof that these are better than regular running shoes.

Socks

Running socks come in a range of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or materials like polyester or acrylic.

How Can I Prepare to Run?

As with other sports, it's a good idea to get a sports physical before taking up running. You can ask your doctor about safety rules to help prevent running injuries. Before a run, always warm up and stretch. It’s best to do dynamic stretching, where you stretch while moving rather than holding a pose. And make sure to do some light jogging or other gentle cool-down exercises after your run to avoid sore muscles.

Begin with short distances and a slow speed, then you can go farther and faster as you train more. It’s important to build up gradually to help avoid injuries. Be sure to stop running if you feel pain or get hurt. Then have an athletic trainer, coach, doctor, or nurse check you before you start again.

Is it Safe to Run Every Day?

Running every day doesn’t give your body time to recover, which can lead to repetitive stress injuries (or overuse injuries). These happen when someone trains too much or makes the same motions over and over. You might have pain or swelling, or even problems like runner's knee or a stress fracture. If you’re new to running, try going for a run every other day.

No matter how long you’ve been a runner, it’s good to have rest days. Some should be days when you just let your body heal, and others can be when you do cross-training activities. This means taking a break from running and instead doing different exercises, like strength training, swimming, or cycling. Cross training helps lower your chance of an overuse injury and strengthen different muscle groups.

How Can I Stay Safe While Running Outdoors?

It's important to stay alert while running outdoors. Don't wear headphones, earbuds, or anything else that might make you less aware of what’s around you. Staying safe while running involves the same common sense used to stay safe anywhere else. This includes avoiding running around parked cars and in dark areas, and taking note of who’s behind you and ahead of you.

What to Bring When Running Outdoors

Carry your cellphone and a form of identification. It’s also a good idea to bring a whistle you can blow to attract attention if you're hurt or don't feel safe.

Other Safety Tips

Here are some more running safety tips to keep in mind every time you head out.

Run with a friend or group.
Try to run when it’s light out. If you run early in the morning or at dusk, wear bright and/or reflective clothes and avoid dimly lit areas.
Run through neighborhoods and parks and on trails you know to be safe.
Stay on the sidewalk or shoulder of the road, if you can. Run so that you’re facing oncoming cars. This makes it easier for drivers to see and avoid you.
Obey all traffic rules and signals. Always yield to vehicles at intersections. Don't assume that cars will stop for you.
Dress for the weather. When it’s cold, put on a hat, gloves, and layers of clothes made of sweat-wicking fabric to help absorb sweat. On hot days, wear a hat and light-colored clothing, and bring extra water to help prevent dehydration. Also apply sunscreen with an SPF of 30 or higher. Stop running if you feel faint or sick in any way.

Safety in Other Sports

Safety matters whether you’re running, jogging, or doing another athletic activity. To help prevent injuries in other sports, check out these articles:

Medically reviewed by: Larissa Hirsch, MD

Date reviewed: July 2025