11 Tips for Safe City Running
by Allie Comeau on September 15, 2009 
Leave the first comment
I’m the kind of person that prefers to trail run but lately I’ve been doing a lot of running in the city. It’s a whole different ballgame. Running in the city requires more attention – it’s unsafe to completely zone out like you can on a trail – and preparation.
If you’re new to running in the city, (like I am) here are 11 Tips on Safe City Running. If you’re an experienced urban runner, please feel free to leave your own tips in the comment section below. I’m sure I haven’t covered it all!
11 Tips for Safe City Running
1. Wear the right running shoes. You need cushioned, supportive running shoes that are right for your feet. Read our Running Shoe Fit Guide to help you determine whether you need a neutral cushion running shoe, a motion control running shoe or a stability running shoe, what size you should be wearing, and other helpful tips.
2. Avoid concrete whenever possible. Concrete sidewalks are the absolute worst surface you can run on. Concrete is extremely hard on your knees and joints and repetitive pounding on concrete can be extremely damaging.
3. Run on city park trails or grass instead. Most cities have a good network of city parks – they’re definitely worth seeking out if you’re able to run on grass or dirt trails. If running on trails or grass isn’t an option, the next best thing is a not-so-busy road (asphalt is softer than concrete). Neighborhood streets are a good option, but be sure to run against the flow of traffic so you can see cars coming at you.
4. Be visible when running at night. Personally, I would rather not run in the dark in the city. But if you do, be sure to wear reflective clothing and be extra aware of your surroundings.
5. Turn down the music. Listening to music so loud that it tunes everything else out around you (sirens, crashes, tire squeals) is extremely unwise when running in the city.
6. Watch out for uneven surfaces. Sidewalks in the city are notorious for tripping up runners. Always be on the lookout for uneven surfaces and other hazards. Also be aware of any sloping action along your route – if one leg is higher than the other when running, your IT band will become inflamed and you won’t be running anywhere.
7. Don’t run during rush hour. This is a no-brainer, but running during rush hour will put you at significantly higher risk than running at a time of day when traffic is lighter. If you have no choice in the matter, run in neighborhoods and avoid busy intersections.
8. Choose less crowded streets for easier breathing. When you run, you take in big breaths and that means when you run in the city you’re getting a big dose of car exhaust and fumes. Carbon monoxide is particularly harmful for your heart and lungs as is sulfur dioxide and nitrogen dioxide – all components of exhaust.
9. Beware of ozone levels, especially in the summer. Ozone is created when sunlight interacts with fumes and can be irritating and even cause serious damage to your lungs. Ozone is worse in the summer when the sun is shining, the temperature is warm and the air is still. Check your local newspaper or weather website for ozone readings. Ozone levels range from 0-300 with anything over 100 being tough on your breathing passages.
10. Always carry identification. Keeping identification on you while you run in the city is a smart move. If anything were to happen or if you required assistance, your name, address, phone number and emergency contact information could save your life.
11. Consider carrying a cell phone and/or protection if you feel unsafe. Be smart about the neighborhoods you run in and always be alert. If you still feel unsafe or unsure, carrying a cell phone or a can of Mace will add a sense of security.
For amazing deals (35-70% off) on running gear, running shoes, and running apparel, visit Sierra Trading Post.
