Urban runners are in a field all their own. In cities across the U.S., runners are lacing up their shoes and hitting the asphalt with no apologies. Whether your route takes you through the busiest part of town or pits your speed against the morning train, there are a number of urban running do's and don'ts to abide by.
Lighten Up
1 of 13
DO wear brightly colored clothing or reflective gear, especially if you are running pre-dawn or post-sunset. Running in the city means running around plenty of cars and people, and you'll definitely want to be seen.
DO find running shoes with the appropriate cushioning. City running means you'll find yourself on concrete, brick and other hard surfaces—all of which are not super friendly to joints, especially knees. Shoes with increased cushioning can help soften the impact your joints take when pounding the pavement.
DO be aware that high-rise buildings (and possibly wireless signals) can affect the GPS signal on your run tracker/watch. Using mobile apps such as Strava and MapMyRun to pre-plan your route can help you avoid this situation. Don't freak the next time your Garmin says you ran a 50-minute mile.
DO keep your eyes open for potholes, bikes, cars, people, construction barricades and other city hazards. Running in the city may be exciting, but it can also be dangerous.
DO plan your routes around city-based parks (hello, Central Park!) and other pedestrian-friendly parts of town. You don't want to have to worry about safety during your run.
DON'T completely zone out on your run. While it's great to lose yourself during a run—"45 minutes gone already? Sweet!"—it's not fun to get hit by a car.
DON'T turn your music up full blast. Those cars we mentioned earlier? Their drivers aren't always paying attention, so make sure you take out one earbud in order to know who and what is around you at all times.
DON'T dart through traffic. Yes, we know your Garmin's still running. Just pause it and wait for the walk signal. Even a dedicated crosswalk can still be dangerous during rush hour traffic—better safe than sorry.
DON'T get frustrated if you get hung up at a stoplight. It's gonna happen. Pack some patience, Antsy Nancy. Or better yet, work in some bodyweight squats or lunges—use your "downtime" wisely.
DON'T run on concrete, if at all possible. If you can find asphalt, pick that over concrete. While grass, dirt and other soft terrains are ideal for running, asphalt is the most forgiving "urban" surface to cover your miles.