7 Ways To Survive An Urban Run

Before you take to the streets, pre-plan your route so that you can map out a run that will include the appropriate distance and time. Apps like Strava and Map My Run make this easy and help to track your progress, too! You can always add a bit at the end if you feel like you can go a little further, but at least you’ll have a clear set of directions for your initial journey.

Wear bright or reflective clothing, especially when running in dark or foggy conditions, to avoid collisions with cars, bikes and other pedestrians. You can now buy non-permanent reflective spray (£10, albedo100.co.uk)) that can be used on all textiles and is only visible at night so there’s literally no excuse for failing to get your glow on.

Studies show that running in a polluted environment can decrease oxygen intake by up to 11 percent, thereby reducing athletic performance levels. Wherever possible avoid busy congested roads or junctions where cars are likely to be running idle. Instead, get as much fresh air as possible by running routes that include pedestrian-friendly parks, canal paths and back streets when safe.

Listening to music while you’re running can be a great motivator and even help you mentally escape. You should always be able to hear your surroundings, however, especially when you’re near busy roads. You can do this by simply keeping your volume down or running with just one ear bud in.

No matter how determined you are to smash your fitness goals, it’s imperative that you stay safe. Hopefully you’ll never need to use them, but take either a bank note (easier to carry than coins) or credit card in case of a sprain or strain that results in you needing to get a taxi or public transport home. A smartphone is also useful just in case something a little more serious arises or you get lost and need a map!

When you’re running in a city or built-up area there a number of things going on around you at any one time. Always keep an eye out for potholes, loose footings, slippery drain covers and even lowlevel bollards. Falls and sprained ankles are never fun.

Most routes will include crossing a few roads or junctions with traffic lights, so it’s quite likely that you’ll have to stop and start every now and then. This can be frustrating, especially if you are trying to beat a previous time, but it’s just part of urban running and something you’ll have to accept. Keep the pace up by jogging on the spot until it’s safe to continue.