Running is simple, which is why we love it so much. All you gotta do is lace up and hit the pavement.

It starts in your local neighbourhood, then you find yourself venturing out to find a new challenge on a new route.

Whilst it is a satisfying feeling to explore new ways of running, oftentimes, runners fail to plan ahead, and things can take a turn for the worse.

This is what separates the intelligent runners from the rest.

Because intelligent runners don’t just run.

They prepare. They observe. They adapt.

And most of all, they protect themselves so they can avoid unwanted surprises, maintain longevity, and make the most out of every run.

Here’s the truth: safety isn’t just about avoiding danger. It’s about running with awareness. Running with foresight. Running like someone who intends to do it for life.

Let’s talk about the habits that keep you out there, healthy, confident, and a few steps ahead.

Be Seen

If you’re running early mornings or evenings, your first job isn’t hitting pace, it’s being visible.

Wear something that can’t be missed. Reflective strips, fluorescent colours, clip-on lights.

This isn’t overkill. This is essential.

You may as well be wearing an invisibility cloak if you don’t up your visibility.

Especially when you’re running roads, you’re making it harder for drivers to see you. That’s a silly risk. And intelligent runners don’t take silly risks.

Be Aware

When you run on the road, you’re not just a runner anymore, you’re part of the traffic.

You can’t trust drivers ever. You need to position yourself on the road to give yourself the best chance.

So, you don’t run with the traffic, you run against it, into the oncoming traffic.

This may seem counterintuitive, but this way you can see the cars coming in front of you, and you have time to react if a car begins to swerve.

Always make eye contact and signal at crossings.

And obey the lights, even when it’s tempting to dart through that gap. If a driver doesn’t see you or doesn’t expect you, guess who loses?

You don’t get bonus points for bravado.

Know You’re Route

Where you run matters.

Sometimes, what may seem like a good track to run, might actually be the worst option.

Prudence is required.

It’s not just about elevation and views, it’s about safety and run-ability.

Stick to well-lit streets. Favour sidewalks and existing trails.

Avoid sketchy shortcuts or unfamiliar areas after dark.

If you would feel on edge walking there alone, probs best not to run there either.

Map out your route before you leave.

Free up your mind to just run without worrying about navigation.

Adapt to the weather

Hot day? Hydrate more than usual + Run earlier or later.

Cold morning? Stay warm. Cover your hands, head, and core.

Mother Nature doesn’t care about your Strava streak. Know what you’re stepping into and adjust.

Get The Right Gear

Some gear is just marketing fluff. But these are the essentials:

Reflective armbands or clips
Headlamps or front lights
Rear lights or reflectors
Personal alarms or pepper spray
Running gloves with grip or traction

If you take your running seriously, investing in the right tools can be a gamechanger.

Run With A Mate

Running solo is great for the soul.

But having a partner when the going gets tough can make all the difference.

Someone to lean on. Someone to compete with. Someone you can stay accountable to.

Even if you don’t have a partner to run with, sometimes it’s a good idea to just tell someone your route and when you’ll be back.

It’s something easy that a lot of runners overlook. Possibly life-saving.

Keep Your Head on a Swivel

Running with headphones is great, until it isn’t.

Check your shoulders constantly, and know what’s around you at all times.

There’s always a chance of dogs, dodgy footpaths, people, cyclists, potholes, and random nonsense. One second of distraction can wreck your run, or worse.

Be present. Trust your gut. And if something feels off, change course.

Don’t Wing It

Carry your phone. Bring some ID. Have emergency contacts saved.

None of this makes you a pessimist. It makes you an intelligent runner.

Because intelligent runners always think ahead.

So here’s your challenge.

Look at your running habits.

Where is the low-hanging fruit? Are there any habits that you know would improve your running immediately?

Share it in the comments. There’s always at least one when I speak to my clients.

This isn’t about fear. It’s about running smarter so you can keep doing what you love.

To run further, and with a little more peace of mind.

Yours in running and life,
Daniel Lucchini

The Unwritten Rules of Safety For An Intelligent Runner