Running for the New Year? Read Our Running Safety Guide
Starting a running routine in the new year is a popular and positive goal. Running can improve cardiovascular health, reduce stress, and create a sense of consistency that many people look for when turning the page on a new calendar. But as more people lace up their shoes and head outdoors—often in winter conditions and low-light hours—it’s important to think about safety from the very beginning. Today’s Malloy Law blog post will be a running safety guide.
Running Safety Guide: Start Slow and Build Gradually
One of the biggest mistakes new runners make is doing too much, too soon. Your cardiovascular system may adapt faster than your muscles, joints, and connective tissue. Pushing too hard early on increases the risk of shin splints, knee pain, Achilles injuries, and stress fractures.
Start with short distances or run-walk intervals. Gradually increase mileage or time by no more than about 10 percent per week. Rest days are not a setback—they are part of progress. If something feels sharp or persistent, take it seriously rather than trying to “run through it.”
Wear the Right Shoes and Gear
Proper footwear matters more than many beginners realize. Running shoes are designed to absorb impact and support repetitive motion in a way that casual sneakers are not. Visit a specialty running store if possible, where staff can help you find shoes that match your gait and foot shape.
Dress for the conditions as well. In colder months, wear moisture-wicking layers and avoid cotton, which traps sweat and can increase the risk of hypothermia. In low-light conditions, reflective clothing and lights are essential, not optional.
Running Safety Guide: Choose Safe Routes
Where you run matters just as much as how you run. Whenever possible, choose routes with sidewalks, trails, or dedicated running paths. Parks and well-lit residential areas are generally safer than busy arterial roads.
If you must run near traffic:
- Face oncoming vehicles so you can see approaching cars
- Avoid blind curves and intersections when possible
- Be extra cautious at driveways, parking lots, and cross streets
Many pedestrian accidents happen not in intersections, but where drivers are entering or exiting roadways.
Be Visible and Predictable
Drivers can’t avoid what they can’t see—or can’t anticipate. Wear bright or reflective clothing, especially during early mornings or evenings. Headlamps, blinking lights, and reflective vests significantly improve visibility.
Run in a predictable manner. Obey traffic signals, cross at crosswalks, and avoid sudden changes in direction. Even if you technically have the right of way, assuming a driver sees you can be a dangerous mistake.
Stay Alert and Minimize Distractions
Running with music or podcasts can be motivating, but situational awareness is critical—especially near roads. Keep volume low, use bone-conduction headphones, or leave one ear free so you can hear traffic, cyclists, or other pedestrians.
Avoid looking down at your phone while running. A moment of distraction can lead to a fall, a collision, or stepping into traffic unexpectedly.
Running Safety Guide: Adjust for Weather and Seasonal Hazards
Winter and early spring bring unique risks. Ice, snow, and uneven pavement increase the likelihood of slips and falls. Shorter daylight hours reduce visibility for both runners and drivers.
Slow down when conditions are poor. Shorten your stride on slick surfaces and be cautious in shaded areas where ice may linger. When weather is especially bad, consider indoor alternatives like treadmills or indoor tracks.
Listen to Your Body
Pain is information. Muscle soreness is normal when starting out, but sharp pain, swelling, numbness, or pain that worsens over time is not. Addressing small issues early can prevent serious injuries later.
Hydration, nutrition, sleep, and stretching all play a role in injury prevention. Running safely isn’t just about the miles—it’s about recovery, too.
When a Run Turns Into an Accident
Even the most cautious runners can be injured due to a driver’s negligence. Distracted driving, failure to yield, speeding, and poor visibility all contribute to pedestrian accidents involving runners. These incidents can lead to serious injuries, medical bills, lost wages, and long recovery periods.
If you’re injured while running because a driver failed to act responsibly, you don’t have to handle the aftermath alone.
How Malloy Law Offices Can Help
If you or a loved one is injured in a pedestrian accident while running, Malloy Law Offices is here to help. Our experienced personal injury team represents injured pedestrians throughout the DMV and understands the challenges runners face on the road. We can evaluate your case, explain your options, and fight to recover compensation for medical expenses, lost income, pain and suffering, and long-term impacts.
Starting a running habit is a powerful step toward better health. If someone else’s negligence disrupts that journey, Malloy Law Offices is ready to stand by your side. Contact us today for a free consultation.