Top tips to help you run safely

Plan your route. Make sure you know where you’re running before you head out, choosing well-lit paths and areas you’re familiar with. This will also help you get the most out of your run.

Run with others. Running in groups is widely known to boost motivation and is a great social activity. Visit the Groups area of the website to find your nearest RunTogether Group.

Let someone know where you are going and take a phone. This safety running tip provides both yourself and others the peace of mind of knowing where you’ll be and that you’re easily contactable.

Wear reflective or high-vis gear and/or carry lights. Doing this is especially important during dark mornings and evenings.

Listening to music when near roads can present a safety risk, if you do choose to listen to music when running use bone-conduction headphones. Reduce the risk of accidents caused by traditional headphones and earbuds that block out sounds. Runners can enjoy their music and still hear everything around them – including traffic, emergency vehicles and other warning noises.

Stay Hydrated. Make sure you are well hydrated before you head out on a run. A great long distance running tip is to carry water with you.

Alter your route. Have a few routes that you run so you are not always running the same course. This will also help stop you becoming bored with your run.

Don’t forget to warm up and cool down. This gives your muscles, bones, and joints a chance to loosen up, which in turn will reduce strains and pains, while gradually bringing up your heart rate. It’s also just as important to cool down and stretch after a run.