🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 77 (from laksa110)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa077.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://kidshealth.org/en/teens/safety-running.html\')), getAhrefsUnparsedNoserviceFromURL(\'https://kidshealth.org/en/teens/safety-running.html\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/kidshealth.org\/en\/teens\/safety-running.html","crawl_time":1776176268,"first_indexed_time":1474640939,"http_code":200,"src_unparsed":"org,kidshealth!\/en\/teens\/safety-running.html s443","src_root_hash":"11780170919675751477","history_drop_reason":null,"meta_title":"Safety Tips for Runners & Joggers | Nemours KidsHealth","meta_descriptions":["Running is great exercise and almost anyone can do it. Follow these steps to help stay safe and avoid injuries."],"attrs_boilerpipe_text":"Whether you run as part of a track program or cross-country team, or do it to get in shape, it's great exercise. Almost anyone can run, and you don’t really need much to get started. Running is a safe sport, as long as you take a few steps to protect yourself. These safety tips can help.\nStaying Safe & Preventing Injuries While Running\nIt’s important to be smart and stay safe while running. The tips below can help you avoid injuries and feel better about your runs.\nDo I Need Special Gear to Run?\nWearing the right gear can help protect you and make your runs more comfortable. Here are some basics every runner should consider.\nShoes\nIf possible, get fitted by a professional. Most running and sporting goods stores can help runners find shoes that fit well and give the best support with a thick, shock-absorbing sole. Running shoes should be replaced about every 300 to 400 miles, or sooner if you notice the tread is worn down.\nWhile some runners like minimalist shoes (which have just a little cushioning to make it seem like they’re running barefoot), there's no proof that these are better than regular running shoes.\nSocks\nRunning socks come in a range of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or materials like polyester or acrylic.\nHow Can I Prepare to Run?\nAs with other sports, it's a good idea to get a\nsports physical\nbefore taking up running. You can ask your doctor about safety rules to help prevent running injuries. Before a run, always warm up and\nstretch\n. It’s best to do\ndynamic stretching\n, where you stretch while moving rather than holding a pose. And make sure to do some light jogging or other gentle cool-down exercises after your run to avoid sore muscles.\nBegin with short distances and a slow speed, then you can go farther and faster as you train more. It’s important to build up gradually to help avoid injuries. Be sure to stop running if you feel pain or get hurt. Then have an athletic trainer, coach, doctor, or nurse check you before you start again.\nIs it Safe to Run Every Day?\nRunning every day doesn’t give your body time to recover, which can lead to\nrepetitive stress injuries\n(or overuse injuries). These happen when someone trains too much or makes the same motions over and over. You might have pain or swelling, or even problems like\nrunner's knee\nor a\nstress fracture\n. If you’re new to running, try going for a run every other day.\nNo matter how long you’ve been a runner, it’s good to have rest days. Some should be days when you just let your body heal, and others can be when you do cross-training activities. This means taking a break from running and instead doing different exercises, like\nstrength training\n, swimming, or cycling. Cross training helps lower your chance of an overuse injury and strengthen different muscle groups.\nHow Can I Stay Safe While Running Outdoors?\nIt's important to stay alert while running outdoors. Don't wear headphones,\nearbuds\n, or anything else that might make you less aware of what’s around you. Staying safe while running involves the same common sense used to stay safe anywhere else. This includes avoiding running around parked cars and in dark areas, and taking note of who’s behind you and ahead of you.\nWhat to Bring When Running Outdoors\nCarry your cellphone and a form of identification. It’s also a good idea to bring a whistle you can blow to attract attention if you're hurt or don't feel safe.\nOther Safety Tips\nHere are some more running safety tips to keep in mind every time you head out.\nRun with a friend or group.\nTry to run when it’s light out.\nIf you run early in the morning or at dusk, wear bright and\/or reflective clothes and avoid dimly lit areas.\nRun through neighborhoods and parks and on trails you know to be safe.\nStay on the sidewalk or shoulder of the road, if you can.\nRun so that you’re facing oncoming cars. This makes it easier for drivers to see and avoid you.\nObey all traffic rules and signals.\nAlways yield to vehicles at intersections. Don't assume that cars will stop for you.\nDress for the weather.\nWhen it’s cold, put on a hat, gloves, and layers of clothes made of sweat-wicking fabric to help absorb sweat. On\nhot days\n, wear a hat and light-colored clothing, and bring extra water to help prevent dehydration. Also apply sunscreen with an SPF of 30 or higher. Stop running if you feel faint or sick in any way.\nSafety in Other Sports\nSafety matters whether you’re running, jogging, or doing another athletic activity. To help prevent injuries in other sports, check out these articles:\nSoccer Safety Tips\nSwimming Safety Tips\nBike Safety Tips\nTennis Safety Tips\nBasketball Safety Tips","attrs_markdown":"[\\[Skip to Content\\]](https:\/\/kidshealth.org\/en\/teens\/safety-running.html#thelou)\n\nFind care at   [Nemours Children's Health](https:\/\/www.nemours.org\/?external_id=RE2350835010600)  [Doctors](https:\/\/www.nemours.org\/find-a-doctor.html?external_id=RE2350835010600)  [Locations](https:\/\/www.nemours.org\/locations.html?external_id=RE2350835010600)\n\n[![Nemours TeensHealth](https:\/\/kidshealth.org\/content\/dam\/kidshealth\/nemours-teenshealth-logo.svg)](https:\/\/kidshealth.org\/en\/teens.html\/)\n\n- For Parents\n- For Kids\n- For Teens\n- For Educators\n\nSearch\n\nMenu\n\n[![Nemours TeensHealth](https:\/\/kidshealth.org\/content\/dam\/kidshealth\/nemours-teenshealth-logo.svg)](https:\/\/kidshealth.org\/en\/teens.html\/)\n\nClose Menu\n\n- For Parents\n- For Kids\n- For Teens\n- For Educators\n\nBack\n\nFeatured Topics\n\nFor Parents\n\n- [Sitio para padres](https:\/\/kidshealth.org\/es\/parents\/)\n- [Parents Home](https:\/\/kidshealth.org\/en\/parents\/)\n- [General Health](https:\/\/kidshealth.org\/en\/parents\/general\/)\n- [Growth & Development](https:\/\/kidshealth.org\/en\/parents\/growth\/)\n- [Infections](https:\/\/kidshealth.org\/en\/parents\/infections\/)\n- [Diseases & Conditions](https:\/\/kidshealth.org\/en\/parents\/medical\/)\n- [Pregnancy & Baby](https:\/\/kidshealth.org\/en\/parents\/pregnancy-newborn\/)\n- [Nutrition & Fitness](https:\/\/kidshealth.org\/en\/parents\/nutrition-center\/)\n- [Emotions & Behavior](https:\/\/kidshealth.org\/en\/parents\/emotions\/)\n- [School & Family Life](https:\/\/kidshealth.org\/en\/parents\/positive\/)\n- [First Aid & Safety](https:\/\/kidshealth.org\/en\/parents\/firstaid-safe\/)\n- [Doctors & Hospitals](https:\/\/kidshealth.org\/en\/parents\/system\/)\n- [Videos](https:\/\/kidshealth.org\/en\/parents\/videos\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/parents\/recipes\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Parents Home](https:\/\/kidshealth.org\/en\/parents\/)\n- [Sitio para padres](https:\/\/kidshealth.org\/es\/parents\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n\nBack\n\nFeatured Topics\n\nFor Kids\n\n- [Sitio para niños](https:\/\/kidshealth.org\/es\/kids\/)\n- [Kids Home](https:\/\/kidshealth.org\/en\/kids\/)\n- [How the Body Works](https:\/\/kidshealth.org\/en\/kids\/center\/htbw-main-page.html)\n- [Puberty & Growing Up](https:\/\/kidshealth.org\/en\/kids\/grow\/)\n- [Staying Healthy](https:\/\/kidshealth.org\/en\/kids\/stay-healthy\/)\n- [Staying Safe](https:\/\/kidshealth.org\/en\/kids\/watch\/)\n- [Dictionary](https:\/\/kidshealth.org\/en\/kids\/word\/)\n- [Health Problems](https:\/\/kidshealth.org\/en\/kids\/health-problems\/)\n- [Illnesses & Injuries](https:\/\/kidshealth.org\/en\/kids\/ill-injure\/)\n- [Relax & Unwind](https:\/\/kidshealth.org\/en\/kids\/center\/relax-center.html)\n- [People, Places & Things That Help](https:\/\/kidshealth.org\/en\/kids\/feel-better\/)\n- [Feelings](https:\/\/kidshealth.org\/en\/kids\/feeling\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/kids\/talk\/)\n- [Videos](https:\/\/kidshealth.org\/en\/kids\/videos\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Kids Home](https:\/\/kidshealth.org\/en\/kids\/)\n- [Sitio para niños](https:\/\/kidshealth.org\/es\/kids\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n\nBack\n\nFeatured Topics\n\nFor Teens\n\n- [Sitio para adolescentes](https:\/\/kidshealth.org\/es\/teens\/)\n- [Teens Home](https:\/\/kidshealth.org\/en\/teens\/)\n- [Body](https:\/\/kidshealth.org\/en\/teens\/your-body\/)\n- [Mind](https:\/\/kidshealth.org\/en\/teens\/your-mind\/)\n- [Sexual Health](https:\/\/kidshealth.org\/en\/teens\/sexual-health\/)\n- [Food & Fitness](https:\/\/kidshealth.org\/en\/teens\/food-fitness\/)\n- [Diseases & Conditions](https:\/\/kidshealth.org\/en\/teens\/diseases-conditions\/)\n- [Infections](https:\/\/kidshealth.org\/en\/teens\/infections\/)\n- [Drugs & Alcohol](https:\/\/kidshealth.org\/en\/teens\/drug-alcohol\/)\n- [School & Jobs](https:\/\/kidshealth.org\/en\/teens\/school-jobs\/)\n- [Sports](https:\/\/kidshealth.org\/en\/teens\/sports-center\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/teens\/expert\/)\n- [Staying Safe](https:\/\/kidshealth.org\/en\/teens\/safety\/)\n- [Videos](https:\/\/kidshealth.org\/en\/teens\/videos\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Teens Home](https:\/\/kidshealth.org\/en\/teens\/)\n- [Sitio para adolescentes](https:\/\/kidshealth.org\/es\/teens\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n- [KidsHealth](https:\/\/kidshealth.org\/)\n- [For Teens](https:\/\/kidshealth.org\/en\/teens\/)\n- Running Safety Tips\n# Running Safety Tips\nen español: [Consejos de seguridad sobre correr](https:\/\/kidshealth.org\/es\/teens\/safety-running.html)\n\nMedically reviewed by: [Larissa Hirsch, MDThis link opens in a new tab](https:\/\/www.nemours.org\/about\/kidshealth-medical-editors.html)\n\n[Learn About Sports Medicine at Nemours Children's HealthThis link opens in a new tab](https:\/\/www.nemours.org\/services\/pediatric-sports-medicine.html)\n\n- [Listen](https:\/\/app-na.readspeaker.com\/cgi-bin\/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org\/en\/teens\/safety-running.html \"Listen to this page using ReadSpeaker\")\n  \n  Play\n  \n  Stop\n  \n  Volume\n  \n  [mp3](https:\/\/app-na.readspeaker.com\/cgi-bin\/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org\/en\/teens\/safety-running.html&audiofilename=KidsHealth_&save=1 \"mp3\")\n  \n  Settings\n  \n  Close Player\n- Larger text size\n  \n  Large text size\n  \n  Regular text size\n- [Print]()\n\nWhether you run as part of a track program or cross-country team, or do it to get in shape, it's great exercise. Almost anyone can run, and you don’t really need much to get started. Running is a safe sport, as long as you take a few steps to protect yourself. These safety tips can help.\n\n## Staying Safe & Preventing Injuries While Running\nIt’s important to be smart and stay safe while running. The tips below can help you avoid injuries and feel better about your runs.\n\n### Do I Need Special Gear to Run?\nWearing the right gear can help protect you and make your runs more comfortable. Here are some basics every runner should consider.\n\n#### Shoes\nIf possible, get fitted by a professional. Most running and sporting goods stores can help runners find shoes that fit well and give the best support with a thick, shock-absorbing sole. Running shoes should be replaced about every 300 to 400 miles, or sooner if you notice the tread is worn down.\n\nWhile some runners like minimalist shoes (which have just a little cushioning to make it seem like they’re running barefoot), there's no proof that these are better than regular running shoes.\n\n#### Socks\nRunning socks come in a range of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or materials like polyester or acrylic.\n\n### How Can I Prepare to Run?\nAs with other sports, it's a good idea to get a [sports physical](https:\/\/kidshealth.org\/en\/teens\/sports-physicals.html) before taking up running. You can ask your doctor about safety rules to help prevent running injuries. Before a run, always warm up and [stretch](https:\/\/kidshealth.org\/en\/teens\/stretching.html). It’s best to do [dynamic stretching](https:\/\/kidshealth.org\/en\/teens\/stretching-vd.html), where you stretch while moving rather than holding a pose. And make sure to do some light jogging or other gentle cool-down exercises after your run to avoid sore muscles.\n\nBegin with short distances and a slow speed, then you can go farther and faster as you train more. It’s important to build up gradually to help avoid injuries. Be sure to stop running if you feel pain or get hurt. Then have an athletic trainer, coach, doctor, or nurse check you before you start again.\n\n### Is it Safe to Run Every Day?\nRunning every day doesn’t give your body time to recover, which can lead to [repetitive stress injuries](https:\/\/kidshealth.org\/en\/teens\/repetitive-stress-sports.html) (or overuse injuries). These happen when someone trains too much or makes the same motions over and over. You might have pain or swelling, or even problems like [runner's knee](https:\/\/kidshealth.org\/en\/teens\/runners-knee.html) or a [stress fracture](https:\/\/kidshealth.org\/en\/teens\/stress-fractures.html). If you’re new to running, try going for a run every other day.\n\nNo matter how long you’ve been a runner, it’s good to have rest days. Some should be days when you just let your body heal, and others can be when you do cross-training activities. This means taking a break from running and instead doing different exercises, like [strength training](https:\/\/kidshealth.org\/en\/teens\/strength-training.html), swimming, or cycling. Cross training helps lower your chance of an overuse injury and strengthen different muscle groups.\n\n### How Can I Stay Safe While Running Outdoors?\nIt's important to stay alert while running outdoors. Don't wear headphones, [earbuds](https:\/\/kidshealth.org\/en\/teens\/earbuds.html), or anything else that might make you less aware of what’s around you. Staying safe while running involves the same common sense used to stay safe anywhere else. This includes avoiding running around parked cars and in dark areas, and taking note of who’s behind you and ahead of you.\n\n#### What to Bring When Running Outdoors\nCarry your cellphone and a form of identification. It’s also a good idea to bring a whistle you can blow to attract attention if you're hurt or don't feel safe.\n\n#### Other Safety Tips\nHere are some more running safety tips to keep in mind every time you head out.\n\n- **Run with a friend or group.**\n- **Try to run when it’s light out.** If you run early in the morning or at dusk, wear bright and\/or reflective clothes and avoid dimly lit areas.\n- **Run through neighborhoods and parks and on trails you know to be safe.**\n- **Stay on the sidewalk or shoulder of the road, if you can.** Run so that you’re facing oncoming cars. This makes it easier for drivers to see and avoid you.\n- **Obey all traffic rules and signals.** Always yield to vehicles at intersections. Don't assume that cars will stop for you.\n- **Dress for the weather.** When it’s cold, put on a hat, gloves, and layers of clothes made of sweat-wicking fabric to help absorb sweat. On [hot days](https:\/\/kidshealth.org\/en\/teens\/hot-workout.html), wear a hat and light-colored clothing, and bring extra water to help prevent dehydration. Also apply sunscreen with an SPF of 30 or higher. Stop running if you feel faint or sick in any way.\n## Safety in Other Sports\nSafety matters whether you’re running, jogging, or doing another athletic activity. To help prevent injuries in other sports, check out these articles:\n\n- [Soccer Safety Tips](https:\/\/kidshealth.org\/en\/teens\/safety-soccer.html)\n- [Swimming Safety Tips](https:\/\/kidshealth.org\/en\/teens\/safety-swimming.html)\n- [Bike Safety Tips](https:\/\/kidshealth.org\/en\/teens\/bike-safety.html)\n- [Tennis Safety Tips](https:\/\/kidshealth.org\/en\/teens\/safety-tennis.html)\n- [Basketball Safety Tips](https:\/\/kidshealth.org\/en\/teens\/safety-basketball.html)\n\n**Medically reviewed by:** [Larissa Hirsch, MDThis link opens in a new tab](https:\/\/www.nemours.org\/about\/kidshealth-medical-editors.html)\n\nDate reviewed: July 2025\n\n## More on this topic for:\n- Teens\n\n## More on this topic For Teens\n- [Hamstring Strain](https:\/\/kidshealth.org\/en\/teens\/hamstring-strain.html)\n- [Sports Medicine (Topic Center)](https:\/\/kidshealth.org\/en\/teens\/center\/sports-center.html)\n- [Sports and Exercise Safety](https:\/\/kidshealth.org\/en\/teens\/sport-safety.html)\n- [Choosing the Right Sport for You](https:\/\/kidshealth.org\/en\/teens\/find-sports.html)\n- [A Guide to Eating for Sports](https:\/\/kidshealth.org\/en\/teens\/eatnrun.html)\n- [Patellofemoral Pain Syndrome (Runner's Knee)](https:\/\/kidshealth.org\/en\/teens\/runners-knee.html)\n- [Achilles Tendonitis](https:\/\/kidshealth.org\/en\/teens\/achilles.html)\n- [5 Ways to Prepare for Your Sports Season](https:\/\/kidshealth.org\/en\/teens\/tips-sports.html)\n- [Ankle Sprains](https:\/\/kidshealth.org\/en\/teens\/ankle-sprains.html)\n\nView more\n\nShare:\n\n- Share to Facebook\n- Share to Twitter\n- Share to Pinterest\n\n## RELATED CATEGORIES\n- [Get Fit](https:\/\/kidshealth.org\/en\/teens\/managing-weight-center\/get-fit.html)\n- [Training & Performance](https:\/\/kidshealth.org\/en\/teens\/sports-center\/training.html)\n- [Sports Safety](https:\/\/kidshealth.org\/en\/teens\/safety\/sports-safety.html)\n\n\/content\/kidshealth\/misc\/medicalcodes\/teens\/articles\/safety-running\n\n##### Who We Are\n- [About Us](https:\/\/kidshealth.org\/en\/teens\/about.html)\n\n##### Working With Us\n- [Partners](https:\/\/kidshealth.org\/en\/parents\/partners.html)\n- [Editorial Policy](https:\/\/kidshealth.org\/en\/teens\/editorial-policy.html)\n- [Permissions Guidelines](https:\/\/kidshealth.org\/en\/parents\/permissions-guidelines.html)\n- [Media Requests This link opens in a new tab](https:\/\/nemours.mediaroom.com\/journalist-resources)\n- [Contact Us](https:\/\/kidshealth.org\/en\/teens\/general-information\/contact-us)\n\n##### Legal & Privacy\n- [Privacy Policy & Terms of Use](https:\/\/kidshealth.org\/en\/teens\/policy.html)\n- [Notice of Nondiscrimination](https:\/\/kidshealth.org\/en\/parents\/nondiscrimination.html)\n\n##### All Categories\n- [For Parents](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [For Kids](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [For Teens](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n##### Wellness Centers\n- [For Parents](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n- [For Kids](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n- [For Teens](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n- [![Nemours KidsHealth on Facebook](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconFacebookWhite.svg)](https:\/\/www.facebook.com\/nemourskidshealth\/)\n- [![Nemours KidsHealth on X](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconTwitterWhite.svg)](https:\/\/x.com\/nemours)\n- [![Nemours KidsHealth on YouTube](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconYoutubeWhite.svg)](https:\/\/www.youtube.com\/@NemoursKidsHealth)\n\n[![Nemours](https:\/\/kidshealth.org\/content\/dam\/kidshealth\/logo-nemours_KidsHealth.svg)](https:\/\/www.nemours.org\/?external_id=RE2350803010600)\n\nNote: All information on Nemours KidsHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2026. The Nemours Foundation. Nemours Children's Health®, Nemours KidsHealth®, KidsHealth®, and Well Beyond Medicine® are registered trademarks of The Nemours Foundation. All rights reserved. Images sourced by The Nemours Foundation and Getty Images.","attrs_readable_markdown":"Whether you run as part of a track program or cross-country team, or do it to get in shape, it's great exercise. Almost anyone can run, and you don’t really need much to get started. Running is a safe sport, as long as you take a few steps to protect yourself. These safety tips can help.\n\n## Staying Safe & Preventing Injuries While Running\nIt’s important to be smart and stay safe while running. The tips below can help you avoid injuries and feel better about your runs.\n\n### Do I Need Special Gear to Run?\nWearing the right gear can help protect you and make your runs more comfortable. Here are some basics every runner should consider.\n\n#### Shoes\nIf possible, get fitted by a professional. Most running and sporting goods stores can help runners find shoes that fit well and give the best support with a thick, shock-absorbing sole. Running shoes should be replaced about every 300 to 400 miles, or sooner if you notice the tread is worn down.\n\nWhile some runners like minimalist shoes (which have just a little cushioning to make it seem like they’re running barefoot), there's no proof that these are better than regular running shoes.\n\n#### Socks\nRunning socks come in a range of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or materials like polyester or acrylic.\n\n### How Can I Prepare to Run?\nAs with other sports, it's a good idea to get a [sports physical](https:\/\/kidshealth.org\/en\/teens\/sports-physicals.html) before taking up running. You can ask your doctor about safety rules to help prevent running injuries. Before a run, always warm up and [stretch](https:\/\/kidshealth.org\/en\/teens\/stretching.html). It’s best to do [dynamic stretching](https:\/\/kidshealth.org\/en\/teens\/stretching-vd.html), where you stretch while moving rather than holding a pose. And make sure to do some light jogging or other gentle cool-down exercises after your run to avoid sore muscles.\n\nBegin with short distances and a slow speed, then you can go farther and faster as you train more. It’s important to build up gradually to help avoid injuries. Be sure to stop running if you feel pain or get hurt. Then have an athletic trainer, coach, doctor, or nurse check you before you start again.\n\n### Is it Safe to Run Every Day?\nRunning every day doesn’t give your body time to recover, which can lead to [repetitive stress injuries](https:\/\/kidshealth.org\/en\/teens\/repetitive-stress-sports.html) (or overuse injuries). These happen when someone trains too much or makes the same motions over and over. You might have pain or swelling, or even problems like [runner's knee](https:\/\/kidshealth.org\/en\/teens\/runners-knee.html) or a [stress fracture](https:\/\/kidshealth.org\/en\/teens\/stress-fractures.html). If you’re new to running, try going for a run every other day.\n\nNo matter how long you’ve been a runner, it’s good to have rest days. Some should be days when you just let your body heal, and others can be when you do cross-training activities. This means taking a break from running and instead doing different exercises, like [strength training](https:\/\/kidshealth.org\/en\/teens\/strength-training.html), swimming, or cycling. Cross training helps lower your chance of an overuse injury and strengthen different muscle groups.\n\n### How Can I Stay Safe While Running Outdoors?\nIt's important to stay alert while running outdoors. Don't wear headphones, [earbuds](https:\/\/kidshealth.org\/en\/teens\/earbuds.html), or anything else that might make you less aware of what’s around you. Staying safe while running involves the same common sense used to stay safe anywhere else. This includes avoiding running around parked cars and in dark areas, and taking note of who’s behind you and ahead of you.\n\n#### What to Bring When Running Outdoors\nCarry your cellphone and a form of identification. It’s also a good idea to bring a whistle you can blow to attract attention if you're hurt or don't feel safe.\n\n#### Other Safety Tips\nHere are some more running safety tips to keep in mind every time you head out.\n\n- **Run with a friend or group.**\n- **Try to run when it’s light out.** If you run early in the morning or at dusk, wear bright and\/or reflective clothes and avoid dimly lit areas.\n- **Run through neighborhoods and parks and on trails you know to be safe.**\n- **Stay on the sidewalk or shoulder of the road, if you can.** Run so that you’re facing oncoming cars. This makes it easier for drivers to see and avoid you.\n- **Obey all traffic rules and signals.** Always yield to vehicles at intersections. Don't assume that cars will stop for you.\n- **Dress for the weather.** When it’s cold, put on a hat, gloves, and layers of clothes made of sweat-wicking fabric to help absorb sweat. On [hot days](https:\/\/kidshealth.org\/en\/teens\/hot-workout.html), wear a hat and light-colored clothing, and bring extra water to help prevent dehydration. Also apply sunscreen with an SPF of 30 or higher. Stop running if you feel faint or sick in any way.\n## Safety in Other Sports\nSafety matters whether you’re running, jogging, or doing another athletic activity. To help prevent injuries in other sports, check out these articles:\n\n- [Soccer Safety Tips](https:\/\/kidshealth.org\/en\/teens\/safety-soccer.html)\n- [Swimming Safety Tips](https:\/\/kidshealth.org\/en\/teens\/safety-swimming.html)\n- [Bike Safety Tips](https:\/\/kidshealth.org\/en\/teens\/bike-safety.html)\n- [Tennis Safety Tips](https:\/\/kidshealth.org\/en\/teens\/safety-tennis.html)\n- [Basketball Safety Tips](https:\/\/kidshealth.org\/en\/teens\/safety-basketball.html)","meta_canonical":null}

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Meta Title	Safety Tips for Runners & Joggers \| Nemours KidsHealth
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Boilerpipe Text	Whether you run as part of a track program or cross-country team, or do it to get in shape, it's great exercise. Almost anyone can run, and you don’t really need much to get started. Running is a safe sport, as long as you take a few steps to protect yourself. These safety tips can help. Staying Safe & Preventing Injuries While Running It’s important to be smart and stay safe while running. The tips below can help you avoid injuries and feel better about your runs. Do I Need Special Gear to Run? Wearing the right gear can help protect you and make your runs more comfortable. Here are some basics every runner should consider. Shoes If possible, get fitted by a professional. Most running and sporting goods stores can help runners find shoes that fit well and give the best support with a thick, shock-absorbing sole. Running shoes should be replaced about every 300 to 400 miles, or sooner if you notice the tread is worn down. While some runners like minimalist shoes (which have just a little cushioning to make it seem like they’re running barefoot), there's no proof that these are better than regular running shoes. Socks Running socks come in a range of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or materials like polyester or acrylic. How Can I Prepare to Run? As with other sports, it's a good idea to get a sports physical before taking up running. You can ask your doctor about safety rules to help prevent running injuries. Before a run, always warm up and stretch . It’s best to do dynamic stretching , where you stretch while moving rather than holding a pose. And make sure to do some light jogging or other gentle cool-down exercises after your run to avoid sore muscles. Begin with short distances and a slow speed, then you can go farther and faster as you train more. It’s important to build up gradually to help avoid injuries. Be sure to stop running if you feel pain or get hurt. Then have an athletic trainer, coach, doctor, or nurse check you before you start again. Is it Safe to Run Every Day? Running every day doesn’t give your body time to recover, which can lead to repetitive stress injuries (or overuse injuries). These happen when someone trains too much or makes the same motions over and over. You might have pain or swelling, or even problems like runner's knee or a stress fracture . If you’re new to running, try going for a run every other day. No matter how long you’ve been a runner, it’s good to have rest days. Some should be days when you just let your body heal, and others can be when you do cross-training activities. This means taking a break from running and instead doing different exercises, like strength training , swimming, or cycling. Cross training helps lower your chance of an overuse injury and strengthen different muscle groups. How Can I Stay Safe While Running Outdoors? It's important to stay alert while running outdoors. Don't wear headphones, earbuds , or anything else that might make you less aware of what’s around you. Staying safe while running involves the same common sense used to stay safe anywhere else. This includes avoiding running around parked cars and in dark areas, and taking note of who’s behind you and ahead of you. What to Bring When Running Outdoors Carry your cellphone and a form of identification. It’s also a good idea to bring a whistle you can blow to attract attention if you're hurt or don't feel safe. Other Safety Tips Here are some more running safety tips to keep in mind every time you head out. Run with a friend or group. Try to run when it’s light out. If you run early in the morning or at dusk, wear bright and/or reflective clothes and avoid dimly lit areas. Run through neighborhoods and parks and on trails you know to be safe. Stay on the sidewalk or shoulder of the road, if you can. Run so that you’re facing oncoming cars. This makes it easier for drivers to see and avoid you. Obey all traffic rules and signals. Always yield to vehicles at intersections. Don't assume that cars will stop for you. Dress for the weather. When it’s cold, put on a hat, gloves, and layers of clothes made of sweat-wicking fabric to help absorb sweat. On hot days , wear a hat and light-colored clothing, and bring extra water to help prevent dehydration. Also apply sunscreen with an SPF of 30 or higher. Stop running if you feel faint or sick in any way. Safety in Other Sports Safety matters whether you’re running, jogging, or doing another athletic activity. To help prevent injuries in other sports, check out these articles: Soccer Safety Tips Swimming Safety Tips Bike Safety Tips Tennis Safety Tips Basketball Safety Tips
Markdown	[\[Skip to Content\]](https://kidshealth.org/en/teens/safety-running.html#thelou) Find care at [Nemours Children's Health](https://www.nemours.org/?external_id=RE2350835010600) [Doctors](https://www.nemours.org/find-a-doctor.html?external_id=RE2350835010600) [Locations](https://www.nemours.org/locations.html?external_id=RE2350835010600) [![Nemours TeensHealth](https://kidshealth.org/content/dam/kidshealth/nemours-teenshealth-logo.svg)](https://kidshealth.org/en/teens.html/) - For Parents - For Kids - For Teens - For Educators Search Menu [![Nemours TeensHealth](https://kidshealth.org/content/dam/kidshealth/nemours-teenshealth-logo.svg)](https://kidshealth.org/en/teens.html/) Close Menu - For Parents - For Kids - For Teens - For Educators Back Featured Topics For Parents - [Sitio para padres](https://kidshealth.org/es/parents/) - [Parents Home](https://kidshealth.org/en/parents/) - [General Health](https://kidshealth.org/en/parents/general/) - [Growth & Development](https://kidshealth.org/en/parents/growth/) - [Infections](https://kidshealth.org/en/parents/infections/) - [Diseases & Conditions](https://kidshealth.org/en/parents/medical/) - [Pregnancy & Baby](https://kidshealth.org/en/parents/pregnancy-newborn/) - [Nutrition & Fitness](https://kidshealth.org/en/parents/nutrition-center/) - [Emotions & Behavior](https://kidshealth.org/en/parents/emotions/) - [School & Family Life](https://kidshealth.org/en/parents/positive/) - [First Aid & Safety](https://kidshealth.org/en/parents/firstaid-safe/) - [Doctors & Hospitals](https://kidshealth.org/en/parents/system/) - [Videos](https://kidshealth.org/en/parents/videos/) - [Expert Answers (Q\&A)](https://kidshealth.org/en/parents/recipes/) - [All Categories](https://kidshealth.org/en/parents/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/parents/centers/center.html) [![](https://kidshealth.org/content/dam/kh-reskin/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https://kidshealth.org/en/parents/celebrating-30-years.html) - [Parents Home](https://kidshealth.org/en/parents/) - [Sitio para padres](https://kidshealth.org/es/parents/) - [All Categories](https://kidshealth.org/en/parents/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/parents/centers/center.html) Back Featured Topics For Kids - [Sitio para niños](https://kidshealth.org/es/kids/) - [Kids Home](https://kidshealth.org/en/kids/) - [How the Body Works](https://kidshealth.org/en/kids/center/htbw-main-page.html) - [Puberty & Growing Up](https://kidshealth.org/en/kids/grow/) - [Staying Healthy](https://kidshealth.org/en/kids/stay-healthy/) - [Staying Safe](https://kidshealth.org/en/kids/watch/) - [Dictionary](https://kidshealth.org/en/kids/word/) - [Health Problems](https://kidshealth.org/en/kids/health-problems/) - [Illnesses & Injuries](https://kidshealth.org/en/kids/ill-injure/) - [Relax & Unwind](https://kidshealth.org/en/kids/center/relax-center.html) - [People, Places & Things That Help](https://kidshealth.org/en/kids/feel-better/) - [Feelings](https://kidshealth.org/en/kids/feeling/) - [Expert Answers (Q\&A)](https://kidshealth.org/en/kids/talk/) - [Videos](https://kidshealth.org/en/kids/videos/) - [All Categories](https://kidshealth.org/en/kids/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/kids/centers/center.html) [![](https://kidshealth.org/content/dam/kh-reskin/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https://kidshealth.org/en/parents/celebrating-30-years.html) - [Kids Home](https://kidshealth.org/en/kids/) - [Sitio para niños](https://kidshealth.org/es/kids/) - [All Categories](https://kidshealth.org/en/kids/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/kids/centers/center.html) Back Featured Topics For Teens - [Sitio para adolescentes](https://kidshealth.org/es/teens/) - [Teens Home](https://kidshealth.org/en/teens/) - [Body](https://kidshealth.org/en/teens/your-body/) - [Mind](https://kidshealth.org/en/teens/your-mind/) - [Sexual Health](https://kidshealth.org/en/teens/sexual-health/) - [Food & Fitness](https://kidshealth.org/en/teens/food-fitness/) - [Diseases & Conditions](https://kidshealth.org/en/teens/diseases-conditions/) - [Infections](https://kidshealth.org/en/teens/infections/) - [Drugs & Alcohol](https://kidshealth.org/en/teens/drug-alcohol/) - [School & Jobs](https://kidshealth.org/en/teens/school-jobs/) - [Sports](https://kidshealth.org/en/teens/sports-center/) - [Expert Answers (Q\&A)](https://kidshealth.org/en/teens/expert/) - [Staying Safe](https://kidshealth.org/en/teens/safety/) - [Videos](https://kidshealth.org/en/teens/videos/) - [All Categories](https://kidshealth.org/en/teens/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/teens/centers/center.html) [![](https://kidshealth.org/content/dam/kh-reskin/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https://kidshealth.org/en/parents/celebrating-30-years.html) - [Teens Home](https://kidshealth.org/en/teens/) - [Sitio para adolescentes](https://kidshealth.org/es/teens/) - [All Categories](https://kidshealth.org/en/teens/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/teens/centers/center.html) - [KidsHealth](https://kidshealth.org/) - [For Teens](https://kidshealth.org/en/teens/) - Running Safety Tips # Running Safety Tips en español: [Consejos de seguridad sobre correr](https://kidshealth.org/es/teens/safety-running.html) Medically reviewed by: [Larissa Hirsch, MDThis link opens in a new tab](https://www.nemours.org/about/kidshealth-medical-editors.html) [Learn About Sports Medicine at Nemours Children's HealthThis link opens in a new tab](https://www.nemours.org/services/pediatric-sports-medicine.html) - [Listen](https://app-na.readspeaker.com/cgi-bin/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org/en/teens/safety-running.html "Listen to this page using ReadSpeaker") Play Stop Volume [mp3](https://app-na.readspeaker.com/cgi-bin/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org/en/teens/safety-running.html&audiofilename=KidsHealth_&save=1 "mp3") Settings Close Player - Larger text size Large text size Regular text size - [Print]() Whether you run as part of a track program or cross-country team, or do it to get in shape, it's great exercise. Almost anyone can run, and you don’t really need much to get started. Running is a safe sport, as long as you take a few steps to protect yourself. These safety tips can help. ## Staying Safe & Preventing Injuries While Running It’s important to be smart and stay safe while running. The tips below can help you avoid injuries and feel better about your runs. ### Do I Need Special Gear to Run? Wearing the right gear can help protect you and make your runs more comfortable. Here are some basics every runner should consider. #### Shoes If possible, get fitted by a professional. Most running and sporting goods stores can help runners find shoes that fit well and give the best support with a thick, shock-absorbing sole. Running shoes should be replaced about every 300 to 400 miles, or sooner if you notice the tread is worn down. While some runners like minimalist shoes (which have just a little cushioning to make it seem like they’re running barefoot), there's no proof that these are better than regular running shoes. #### Socks Running socks come in a range of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or materials like polyester or acrylic. ### How Can I Prepare to Run? As with other sports, it's a good idea to get a [sports physical](https://kidshealth.org/en/teens/sports-physicals.html) before taking up running. You can ask your doctor about safety rules to help prevent running injuries. Before a run, always warm up and [stretch](https://kidshealth.org/en/teens/stretching.html). It’s best to do [dynamic stretching](https://kidshealth.org/en/teens/stretching-vd.html), where you stretch while moving rather than holding a pose. And make sure to do some light jogging or other gentle cool-down exercises after your run to avoid sore muscles. Begin with short distances and a slow speed, then you can go farther and faster as you train more. It’s important to build up gradually to help avoid injuries. Be sure to stop running if you feel pain or get hurt. Then have an athletic trainer, coach, doctor, or nurse check you before you start again. ### Is it Safe to Run Every Day? Running every day doesn’t give your body time to recover, which can lead to [repetitive stress injuries](https://kidshealth.org/en/teens/repetitive-stress-sports.html) (or overuse injuries). These happen when someone trains too much or makes the same motions over and over. You might have pain or swelling, or even problems like [runner's knee](https://kidshealth.org/en/teens/runners-knee.html) or a [stress fracture](https://kidshealth.org/en/teens/stress-fractures.html). If you’re new to running, try going for a run every other day. No matter how long you’ve been a runner, it’s good to have rest days. Some should be days when you just let your body heal, and others can be when you do cross-training activities. This means taking a break from running and instead doing different exercises, like [strength training](https://kidshealth.org/en/teens/strength-training.html), swimming, or cycling. Cross training helps lower your chance of an overuse injury and strengthen different muscle groups. ### How Can I Stay Safe While Running Outdoors? It's important to stay alert while running outdoors. Don't wear headphones, [earbuds](https://kidshealth.org/en/teens/earbuds.html), or anything else that might make you less aware of what’s around you. Staying safe while running involves the same common sense used to stay safe anywhere else. This includes avoiding running around parked cars and in dark areas, and taking note of who’s behind you and ahead of you. #### What to Bring When Running Outdoors Carry your cellphone and a form of identification. It’s also a good idea to bring a whistle you can blow to attract attention if you're hurt or don't feel safe. #### Other Safety Tips Here are some more running safety tips to keep in mind every time you head out. - Run with a friend or group. - Try to run when it’s light out. If you run early in the morning or at dusk, wear bright and/or reflective clothes and avoid dimly lit areas. - Run through neighborhoods and parks and on trails you know to be safe. - Stay on the sidewalk or shoulder of the road, if you can. Run so that you’re facing oncoming cars. This makes it easier for drivers to see and avoid you. - Obey all traffic rules and signals. Always yield to vehicles at intersections. Don't assume that cars will stop for you. - Dress for the weather. When it’s cold, put on a hat, gloves, and layers of clothes made of sweat-wicking fabric to help absorb sweat. On [hot days](https://kidshealth.org/en/teens/hot-workout.html), wear a hat and light-colored clothing, and bring extra water to help prevent dehydration. Also apply sunscreen with an SPF of 30 or higher. Stop running if you feel faint or sick in any way. ## Safety in Other Sports Safety matters whether you’re running, jogging, or doing another athletic activity. To help prevent injuries in other sports, check out these articles: - [Soccer Safety Tips](https://kidshealth.org/en/teens/safety-soccer.html) - [Swimming Safety Tips](https://kidshealth.org/en/teens/safety-swimming.html) - [Bike Safety Tips](https://kidshealth.org/en/teens/bike-safety.html) - [Tennis Safety Tips](https://kidshealth.org/en/teens/safety-tennis.html) - [Basketball Safety Tips](https://kidshealth.org/en/teens/safety-basketball.html) Medically reviewed by: [Larissa Hirsch, MDThis link opens in a new tab](https://www.nemours.org/about/kidshealth-medical-editors.html) Date reviewed: July 2025 ## More on this topic for: - Teens ## More on this topic For Teens - [Hamstring Strain](https://kidshealth.org/en/teens/hamstring-strain.html) - [Sports Medicine (Topic Center)](https://kidshealth.org/en/teens/center/sports-center.html) - [Sports and Exercise Safety](https://kidshealth.org/en/teens/sport-safety.html) - [Choosing the Right Sport for You](https://kidshealth.org/en/teens/find-sports.html) - [A Guide to Eating for Sports](https://kidshealth.org/en/teens/eatnrun.html) - [Patellofemoral Pain Syndrome (Runner's Knee)](https://kidshealth.org/en/teens/runners-knee.html) - [Achilles Tendonitis](https://kidshealth.org/en/teens/achilles.html) - [5 Ways to Prepare for Your Sports Season](https://kidshealth.org/en/teens/tips-sports.html) - [Ankle Sprains](https://kidshealth.org/en/teens/ankle-sprains.html) View more Share: - Share to Facebook - Share to Twitter - Share to Pinterest ## RELATED CATEGORIES - [Get Fit](https://kidshealth.org/en/teens/managing-weight-center/get-fit.html) - [Training & Performance](https://kidshealth.org/en/teens/sports-center/training.html) - [Sports Safety](https://kidshealth.org/en/teens/safety/sports-safety.html) /content/kidshealth/misc/medicalcodes/teens/articles/safety-running ##### Who We Are - [About Us](https://kidshealth.org/en/teens/about.html) ##### Working With Us - [Partners](https://kidshealth.org/en/parents/partners.html) - [Editorial Policy](https://kidshealth.org/en/teens/editorial-policy.html) - [Permissions Guidelines](https://kidshealth.org/en/parents/permissions-guidelines.html) - [Media Requests This link opens in a new tab](https://nemours.mediaroom.com/journalist-resources) - [Contact Us](https://kidshealth.org/en/teens/general-information/contact-us) ##### Legal & Privacy - [Privacy Policy & Terms of Use](https://kidshealth.org/en/teens/policy.html) - [Notice of Nondiscrimination](https://kidshealth.org/en/parents/nondiscrimination.html) ##### All Categories - [For Parents](https://kidshealth.org/en/parents/all-categories.html) - [For Kids](https://kidshealth.org/en/kids/all-categories.html) - [For Teens](https://kidshealth.org/en/teens/all-categories.html) ##### Wellness Centers - [For Parents](https://kidshealth.org/en/parents/centers/center.html) - [For Kids](https://kidshealth.org/en/kids/centers/center.html) - [For Teens](https://kidshealth.org/en/teens/centers/center.html) - [![Nemours KidsHealth on Facebook](https://kidshealth.org/content/dam/kh-reskin/iconFacebookWhite.svg)](https://www.facebook.com/nemourskidshealth/) - [![Nemours KidsHealth on X](https://kidshealth.org/content/dam/kh-reskin/iconTwitterWhite.svg)](https://x.com/nemours) - [![Nemours KidsHealth on YouTube](https://kidshealth.org/content/dam/kh-reskin/iconYoutubeWhite.svg)](https://www.youtube.com/@NemoursKidsHealth) [![Nemours](https://kidshealth.org/content/dam/kidshealth/logo-nemours_KidsHealth.svg)](https://www.nemours.org/?external_id=RE2350803010600) Note: All information on Nemours KidsHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2026. The Nemours Foundation. Nemours Children's Health®, Nemours KidsHealth®, KidsHealth®, and Well Beyond Medicine® are registered trademarks of The Nemours Foundation. All rights reserved. Images sourced by The Nemours Foundation and Getty Images.
Readable Markdown	Whether you run as part of a track program or cross-country team, or do it to get in shape, it's great exercise. Almost anyone can run, and you don’t really need much to get started. Running is a safe sport, as long as you take a few steps to protect yourself. These safety tips can help. ## Staying Safe & Preventing Injuries While Running It’s important to be smart and stay safe while running. The tips below can help you avoid injuries and feel better about your runs. ### Do I Need Special Gear to Run? Wearing the right gear can help protect you and make your runs more comfortable. Here are some basics every runner should consider. #### Shoes If possible, get fitted by a professional. Most running and sporting goods stores can help runners find shoes that fit well and give the best support with a thick, shock-absorbing sole. Running shoes should be replaced about every 300 to 400 miles, or sooner if you notice the tread is worn down. While some runners like minimalist shoes (which have just a little cushioning to make it seem like they’re running barefoot), there's no proof that these are better than regular running shoes. #### Socks Running socks come in a range of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or materials like polyester or acrylic. ### How Can I Prepare to Run? As with other sports, it's a good idea to get a [sports physical](https://kidshealth.org/en/teens/sports-physicals.html) before taking up running. You can ask your doctor about safety rules to help prevent running injuries. Before a run, always warm up and [stretch](https://kidshealth.org/en/teens/stretching.html). It’s best to do [dynamic stretching](https://kidshealth.org/en/teens/stretching-vd.html), where you stretch while moving rather than holding a pose. And make sure to do some light jogging or other gentle cool-down exercises after your run to avoid sore muscles. Begin with short distances and a slow speed, then you can go farther and faster as you train more. It’s important to build up gradually to help avoid injuries. Be sure to stop running if you feel pain or get hurt. Then have an athletic trainer, coach, doctor, or nurse check you before you start again. ### Is it Safe to Run Every Day? Running every day doesn’t give your body time to recover, which can lead to [repetitive stress injuries](https://kidshealth.org/en/teens/repetitive-stress-sports.html) (or overuse injuries). These happen when someone trains too much or makes the same motions over and over. You might have pain or swelling, or even problems like [runner's knee](https://kidshealth.org/en/teens/runners-knee.html) or a [stress fracture](https://kidshealth.org/en/teens/stress-fractures.html). If you’re new to running, try going for a run every other day. No matter how long you’ve been a runner, it’s good to have rest days. Some should be days when you just let your body heal, and others can be when you do cross-training activities. This means taking a break from running and instead doing different exercises, like [strength training](https://kidshealth.org/en/teens/strength-training.html), swimming, or cycling. Cross training helps lower your chance of an overuse injury and strengthen different muscle groups. ### How Can I Stay Safe While Running Outdoors? It's important to stay alert while running outdoors. Don't wear headphones, [earbuds](https://kidshealth.org/en/teens/earbuds.html), or anything else that might make you less aware of what’s around you. Staying safe while running involves the same common sense used to stay safe anywhere else. This includes avoiding running around parked cars and in dark areas, and taking note of who’s behind you and ahead of you. #### What to Bring When Running Outdoors Carry your cellphone and a form of identification. It’s also a good idea to bring a whistle you can blow to attract attention if you're hurt or don't feel safe. #### Other Safety Tips Here are some more running safety tips to keep in mind every time you head out. - Run with a friend or group. - Try to run when it’s light out. If you run early in the morning or at dusk, wear bright and/or reflective clothes and avoid dimly lit areas. - Run through neighborhoods and parks and on trails you know to be safe. - Stay on the sidewalk or shoulder of the road, if you can. Run so that you’re facing oncoming cars. This makes it easier for drivers to see and avoid you. - Obey all traffic rules and signals. Always yield to vehicles at intersections. Don't assume that cars will stop for you. - Dress for the weather. When it’s cold, put on a hat, gloves, and layers of clothes made of sweat-wicking fabric to help absorb sweat. On [hot days](https://kidshealth.org/en/teens/hot-workout.html), wear a hat and light-colored clothing, and bring extra water to help prevent dehydration. Also apply sunscreen with an SPF of 30 or higher. Stop running if you feel faint or sick in any way. ## Safety in Other Sports Safety matters whether you’re running, jogging, or doing another athletic activity. To help prevent injuries in other sports, check out these articles: - [Soccer Safety Tips](https://kidshealth.org/en/teens/safety-soccer.html) - [Swimming Safety Tips](https://kidshealth.org/en/teens/safety-swimming.html) - [Bike Safety Tips](https://kidshealth.org/en/teens/bike-safety.html) - [Tennis Safety Tips](https://kidshealth.org/en/teens/safety-tennis.html) - [Basketball Safety Tips](https://kidshealth.org/en/teens/safety-basketball.html)
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