Arrive Alive

Running / Jogging and Road Safety

Running / Jogging and Road Safety Background Information

Road Safety is a concern not only for motorists but also for other road users such as pedestrians, cyclists and runners.

Running injuries are quite common but can be reduced through proper conditioning and training programs; wearing the appropriate apparel and footwear and being aware of the running environment.

The conditioning and training programs will take runners on the road - and we must consider how runners can protect themselves from the threats of errant drivers, crime etc

The Runner/ Jogger: Fitness, Health and Clothing

Fitness / Health

The runner must be in good physical condition when he goes on the road! Even though the Arrive Alive website will focus on safety on the road, we will suggest the following:

  • Plan a progressive running program to prevent injuries. A five-minute warm-up (which should raise your temperature by one degree) followed by stretching exercises, is essential before starting a run. 

  • Start your run with the body feeling " a little cool " since body temperature will increase when you start running. 

  • Remember to drink some fluid before running and every 20 to 30 minutes along your route. 

  • When running, if you become dizzy, nauseated, or have dry skin or chills... stop running and try to get a drink. 

  • If you do not feel better, get help. 

  • If you have a heart or respiratory problem or are on any medication, consult your doctor about running in the heat. Also, if you have a history of heat stroke/illness, run with extreme caution.  

  • Children should limit their running in the heat due to their lower heat tolerance. 

  • In high altitudes, runners should gradually acclimate themselves to lower oxygen levels, by slow, steady increases in speed and distance.

Clothing / Running Gear for Safe Running

  • Dress appropriately - Respect the cultural norms of the society that you are in. In countries where women dress in loose clothing that covers them completely, avoid form-fitting jogging clothing.

  • When selecting a running shoe, look for good shock absorption and construction that will provide stability and cushion to the foot. 

  • Excessive clothing can produce sweating, which causes the body to lose heat rapidly and can increase the risk of hypothermia. Instead, dress in layers. The inner layer should be material that takes sweat away from the skin (polypropylene, thermal); the middle layer (not necessary for legs) should be for insulation and absorbing moisture (cotton); the outer layer should protect against wind and moisture (nylon). 

  • If exposed to the sun, apply sunscreen. ]

  • Wear sunglasses to filter out UVA and UVB rays, and wear a hat with a visor to shade your eyes and face. 

  • On very windy days goggles or eyeglasses can provide additional protection.

  • Always carry some form of identification in a wrist pocket and some change for a phone call. 

  • Also include information on any allergies, blood group, medical fund and contact number of next of kin.

  • If travelling alone and staying at a hotel, carry a card with the hotel's phone number and address. 

  • Do not wear headsets when running alone on the street - do not wear anything which distracts you. You need to be completely aware of your environment.

  • Research has shown that high-visibility clothing is effective at improving drivers' awareness of the presence of runners and cyclists. If drivers are aware of other road users just a fraction of a second earlier then they can take evasive action that can prevent an accident. If you aren't seen, the consequences are often tragic. 

  • Light-coloured clothing is safer than dark colours. Fluorescent and reflective strips provide increased driver awareness once you are in the beam of the car headlights. 

  • Don't wear jewellery. 

  • Take a whistle with you.

Planning the Run

  • Traffic: When you run outdoors, traffic will be a hazard. 

  • Let others know where you will be running, and stay in familiar areas, away from traffic if possible.

  • Run on the side of the road facing traffic -run preferably in the early mornings when traffic is sparse and exhaust fumes are few and far between. 

  • Always give traffic the right of way and watch for those crazy overtaking speedsters who don’t care about runners. 

  • Try to get a running partner - If staying at a hotel, ask the concierge for nearby, safe running routes, or possibly a school track. 

  • Caution another runner in case you find one is not being mindful of something you think is basic-it could save someone from getting injured. 

  • Do not run at night, but if you run at dusk or dawn, wear reflective material. 

  • Whenever possible, run on a clear, smooth, resilient, even, and reasonably soft surface. Avoid running on hills, which increases stress on the ankle and foot. 

  • When running on curved surfaces, change directions in forwarding movement, so that you have even pressure on both feet during the run. 

  • Avoid unpopular areas, deserted streets, and lonely trails - and especially avoid unlighted routes at night. 

  • Run in familiar areas. Be aware of emergency phones and how they work, and note the location of neighbours you trust along your route. 

  • Be careful of the terrain and aware of possible potholes and cracks in the streets and sidewalks that can cause major injury.

Safety during the run

  • Always stay alert and aware of what's going on around you. The more aware you are, the less vulnerable you are. 

  • Think about possible escape routes in case of a confrontation. 

  • Take notice of who is ahead of you and who is behind you. Know where the nearest public sites are with some general activity - there is usually safety in numbers. 

  • When in doubt, follow your intuition and avoid potential trouble. If something seems suspicious, do not panic, but run in a different direction. 

  • Run clear of parked cars, bushes, and dark areas.

  • Be extra vigilant at junctions with alleyways where traffic may emerge. 

  • Run across the street at crosswalks and always pay attention to traffic lights. 

  • Drivers have a bad habit of not looking for pedestrians. Be sure to make eye contact before crossing in front of a car. 

  • Never assume you have been seen! 

  • Be considerate of other road and pavement users - do not force pedestrians into the road - do not step off the pavement without checking behind - cyclists do not make a noise! 

  • Be aware of other hazards such as forces of nature, animals etc. 

  • Use discretion in acknowledging strangers. Look directly at others and be observant, but keep your distance and keep moving. 

  • Ignore verbal harassment. 

  • Do not approach a car to give directions or the time of day. Point toward the nearest police or information source, shrug your shoulders but keep moving. If you feel you must respond, do it while moving.

Conclusion

Running on the road is part of being healthy - let us avoid the dangers on the road and focus on those aspects that will help us to arrive alive and without injury.

Also View:

Trail Running and Safety

Avoiding Pedestrians

Pedestrian Safety Manual

Physical Fitness and Road Safety

Walking in Traffic

Pedestrian Safety Advice

Road Safety & Pedestrian distractions while walking in traffic

Safety of Road Users from Bee Stings

Loading...

Search Road Safety Articles

Latest Pages

Bus Crashes, Crash Investigation and Preventative Measures

Bus Crashes, Crash Investigation and Preventative Measures

South Africa has recently experienced a significant increase in road fatalities among our bus passengers. There have been within the short time frame of 2 weeks 3 horrific bus crashes in KZN, the Free State and Gauteng. Is this merely a coincidence or what is contributing to the increase in fatal

Read More

Guide to Bus Passenger Safety

Guide to Bus Passenger Safety

Introduction to Safety for Passengers During the start of 2011, there have been horrific and alarming bus crashes across the globe. Studies have however revealed that the transportation of school children is safest in buses and in fact significantly safer than transporting school children in minibuses,

Read More

Twelve motorcycles impounded in Alberton

Twelve motorcycles impounded in Alberton

On Thursday 06 February 2025 between the hours of 11:00 and 14:00,the Ekurhuleni Metropolitan Police Department (EMPD) Overloads Unit Officers, impounded twelve(12) motorcycles for failing to meet the requirements of the National Road Traffic Act 93/1996 in the Alberton area. While conducting law

Read More

Toll Roads in South Africa

Toll Roads in South Africa

Why have toll roads? Roads form the main artery of economic competitiveness, growth and social development. To Build roads costs billions of rands. Toll roads assist us in meeting the demands of social services, which are important for the growth of our country. Toll roads accelerate the availability

Read More

Road Deaths, Wills Drafting and Estate Administration

Road Deaths, Wills Drafting and Estate Administration

In South Africa, we experience horrific road deaths, injuries and trauma related to incidents on our roads. Through the Arrive Alive road safety initiative we strive to create awareness that could reduce these fatalities and injuries from not only preventable road crashes, but also the impact of crime

Read More

LocaTrack: Enhancing Family Safety on the Roads This Summer

LocaTrack: Enhancing Family Safety on the Roads This Summer

Introduction With the summer season upon us, South Africa's roads become busier as families travel for holidays, making road safety more critical than ever. As part of the Arrive Alive Summer Campaign, LocaTrack provides a unique tool for keeping families connected and secure on the go. This

Read More

Load More Pages

Partners

View All