Rutgers Cancer Institute of New Jersey
195 Little Albany Street
New Brunswick, NJ 08903-2681
Running is a great way to stay fit, ease stress, and spend time outdoors. Here are some steps that new and long-time runners can take to stay safe and healthy for many miles to come.
Most running injuries happen from training too much or increasing mileage or pace too quickly. These tips can help you to avoid injuries:
If you feel pain, stop and rest the area for up to three days.
No matter the temperature, you need to replace fluids to avoid dehydration.
Take steps to stay safe on the road:
Many people like running alone. If you are one of them, take a few extra safety steps:
Running with others will increase your safety. Ask a friend, bring your dog, or join a running club.
Don't let weather keep you from an outdoor run. Just be sure you're prepared to face the elements.
In cold weather :
In hot weather:
The beauty of running is that you can do it anywhere. When you are traveling, follow these safety steps:
American Academy of Orthopaedic Surgeons
Road Runners Club of America
Canadian Society of Exercise Physiology
Run safe in cold weather. Road Runners Club of America website. Available at: https://www.rrca.org/education/for-runners/cold-weather-running. Accessed October 8, 2021.
Run safe in hot weather. Road Runners Club of America website. Available at: https://www.rrca.org/education/for-runners/hot-weather-running. Accessed October 8, 2021.
Runner safety tips. Road Runners Club of America website. Available at: https://www.rrca.org/education/for-runners/runner-safety-tips. Accessed October 8, 2021.
Running: Preventing overuse injuries. Family Doctor—American Academy of Family Physicians website. Available at: https://familydoctor.org/running-preventing-overuse-injuries. Accessed October 8, 2021.
Sunscreen FAQs. American Academy of Dermatology website. Available at: https://www.aad.org/public/everyday-care/sun-protection/sunscreen-patients/sunscreen-faqs. Accessed October 8, 2021.
Tips for a safe running program. Ortho Info——American Academy of Orthopaedic Surgeons website. Available at: https://orthoinfo.aaos.org/en/staying-healthy/tips-for-a-safe-running-program. Accessed October 8, 2021.
Last reviewed October 2021 by EBSCO Medical Review Board Last Updated: 10/8/2021