When it comes to road safety, cyclists and motorists often dominate the conversation. Yet, runners deserve just as much attention, especially given the increasing issue of distracted driving.
With cars, cyclists and even delivery drivers vying for space on busy roads, runners must stay vigilant. And with the rise of silent electric vehicles, hazards aren't always easy to hear. So, what can runners do to stay safe, and how can drivers do their bit too?
In this blog, we'll break down the golden rules for road-running safety to ensure that you hit your 10K PB without putting yourself in danger. We discuss:
Road safety affects everyone, drivers, cyclists, pedestrians, and runners alike. Every year, thousands of people experience road incidents, many resulting in serious injuries or fatalities.
Recent data from the Department for Transport highlights that in 2024, there were 1,633 road fatalities, a 1% increase from 2023, along with 128,375 total casualties, a slight decrease from the previous year. Pedestrian fatalities, however, rose by about 2%, reaching 413 deaths according to the Road Safety Knowledge Centre.
The risks are particularly high during low-light conditions such as dusk, dawn, and night time. The National Highway Traffic Safety Administration (NHTSA) notes that pedestrian fatalities increase by roughly 75% during these periods. Simply put, darkness significantly reduces visibility, decreasing drivers' reaction times.
These numbers aren't just statistics, they represent real people, real lives, and real families. Therefore, as a runner, it’s crucial to enhance your visibility with reflective clothing and take additional safety precautions, especially during early mornings or late evenings.
“Road safety impacts everyone. Whether you're driving or running, small decisions like slowing down or staying alert can prevent lifelong consequences.”
We've put together a list of some of the best tips to stay safe whilst running on the road. Our list consists of a range of eight tips, from how you can be more visible on the road to why running with headphones isn't a good idea.
1. Plan your run
Planning your run can greatly improve your safety. Ideally, choose routes that are well-lit or run during daylight hours to reduce the risk of collisions. Apps such as Strava have a route planning feature that allows users to create and follow planned routes.
Before you head out, let someone know your planned route and expected return time. Using apps such as What3Words can help pinpoint your exact location, providing additional reassurance if help is needed.
2. Face oncoming traffic
Running against traffic flow allows you to spot potential hazards early and react quickly. This positioning lets you clearly see oncoming vehicles, helping you stay alert. If you encounter narrow roads or blind corners, safely cross to areas where you have clearer visibility until the road widens again.
Remember the simple rule: “Bike with, run against” When cycling, you should move with the flow of traffic, as bicycles are considered vehicles. However, when running or walking, safety experts recommend the opposite, always move against the traffic flow.
Research from Science Direct shows significantly fewer car-pedestrian collisions occur when pedestrians walk or run facing traffic, whether they're on a sidewalk, bike lane, or road shoulder. Facing traffic allows pedestrians to quickly notice and respond to potential dangers by stopping or moving safely out of the way.
3. Maximise your visibility
Visibility is key to your safety, especially in low-light conditions. During daylight hours, wear fluorescent clothing to ensure you're easily seen by drivers. For early mornings, evenings, or nights, invest in high-quality reflective gear, particularly items placed on your ankles and knees.
Brooks Running research has shown these placements significantly enhance visibility, enabling drivers to spot you earlier. Additionally, comprehensive studies have found that reflective clothing can reduce accident risks by as much as 40–50%.
4. Stay fully alert
Awareness of your surroundings is crucial, and staying fully alert involves using all your senses. Keep your head up and eyes scanning the road ahead, allowing you to quickly identify potential hazards such as approaching vehicles, cyclists, dogs, or uneven pavement.
Headphones significantly impair your ability to hear crucial warning sounds, and according to a Runner's World study, 61% of runners listen to audio content during runs, with 82% preferring music.
If you choose to run with headphones, keep the volume very low or wear just one earbud to ensure you remain aware of your environment. Sunglasses can also help reduce distractions from bright sunlight, maintaining clear visibility.
5. Run with others
Running with others isn't just motivating, it also significantly enhances safety. Groups are more visible to drivers, reducing the likelihood of accidents.
If you prefer to run solo, stick to well-populated areas and consider using live-tracking apps like Strava to share your location in real-time with friends or family.
6. Carry essential kit
Carrying the right essentials can provide peace of mind. Always run with your phone, which allows you to call for help in an emergency.
Additionally, carry identification such as RoadID tags that list your emergency contact details. It's also wise to have some cash or a payment card handy in case you need to take an unexpected taxi home.
7. Adapt to weather and road conditions
Weather and road conditions significantly impact your safety. During wet or winter months, choose running shoes with excellent grip, wear layered clothing to maintain warmth, and use a head torch for enhanced visibility.
If you're running on rural roads, exercise extra caution, as drivers may overtake unexpectedly on narrow lanes, making visibility even more critical.
8. Trust your instincts
Your intuition is your greatest ally. If any route or situation makes you feel unsafe or uncomfortable, trust your instincts, change your route or head back home.
Varying your running times and paths not only keeps you safer by reducing predictability but also makes your running routine more engaging.
Before heading out, run through this simple checklist to make sure you're staying visible, alert, and as safe as possible on the road.
Action | Reason |
|---|---|
Plan daylight or lit routes | Significantly reduces collision risks |
Run facing traffic | Early hazard detection |
Wear reflective gear | Enhances visibility and reduces accidents |
No headphones | Improves traffic awareness |
Carry phone, ID, and money | Ensures preparedness in emergencies |
Adapt to weather conditions | Prevents environmental hazards |
Vary your routes | Reduces predictability |
While runners must take precautions, the responsibility doesn't rest with them alone. Drivers play a massive role in keeping road runners safe.
Whether it's early morning or after dark, motorists should be extra careful in areas where runners may be present. Reduce speed, avoid distractions, and if there's a runner, give them plenty of space when overtaking.
Remember, a runner doesn't have wing mirrors or airbags. Be responsible and look out for others, a moments carelessness can be devastating.
Rule 163 of the Highway Code states:
Allow at least 2 metres of space and keep to a low speed when passing a pedestrian who is walking in the road (for example, where there is no pavement).
Near misses should always be taken seriously. Here's what to do:
- Move to a safe location
- Exchange details if there's contact or someone is distressed
- Report to the police if necessary
- Runners can log incidents with local councils if poor road design or lighting is a factor
Car leasing gives you access to the latest vehicle safety tech. Most brand-new lease vehicles come with lane assist and collision warning systems, autonomous emergency braking that can detect pedestrians, and speed limit and driver fatigue recognition.
By leasing a car, you're more likely to benefit from these features compared to an older vehicle. And with optional maintenance included, technology is more reliable too.
Looking to upgrade to a safer drive? Browse our latest lease deals and take the first step towards a safer, tech-enhanced drive.
Top tip: Electric vehicles often come with regenerative braking and enhanced alerts, ideal for urban environments where runners and cars share the road.
Staying safe whilst running on the road isn't just about what you do, it's about everyone on the road playing their part.
As a runner, stay visible, alert, and respect the road.
As a driver, be patient and responsible, and use modern safety tech to help avoid accidents.
Originally posted: 7th June 2021
Last updated: 15th July 2025
Due to be reviewed: 16th July 2026
