Running and walking safety tips

The benefits of running and walking

There are a huge number of benefits to running and walking. Benefits include:

• It's fun, free and flexible
• Improves physical health and fitness
• Increases joint mobility, promotes joint flexibility and reduces stiffness
• Good for bone and muscle strength
• Boosts immune system
• May help to lower blood pressure and
• May help to maintain stable blood sugar levels
• Improves sleep quality
• Improves mental heath
• Boosts mood
• Greater mindfulness
• You can make new friends through clubs and meeting familiar faces on regular walks
• It's a great way to enjoy the natural environment. Being in green space can have many health benefits.
• Reduce your carbon footprint

Learn more about the benefits of being active outdoors on our Active travel webpage.

Safety advice for running and walking

People walking or running, known as pedestrians, are the most vulnerable of all road users. Especially children, older adults, and disabled individuals.

The hierarchy of road users states that the order of those most at risk in the event of a collision are:

1. Pedestrians
2. Cyclists
3. Horse riders
4. Motor cyclists

Read more about the hierarchy of road users on the GOV.UK website.

It's important that all pedestrians are aware of the highway code. Everyone must understand their responsibility to keep themselves and others safe.

We should act as role models and pass on good habits to children, the next generation of road users. Encourage active travel with our road safety courses for children and young people.

Watch a video on how the highway code has changed to protect people who walk, cycle and ride horses.

Road safety tips

• Use safe road crossings whenever possible. Use the Green Cross Code; stop, look listen, think. Keep looking and listening as you cross.
• Use pavements or paths along the side of the road where possible. Look out for cyclists and other hazards on the path.
• If you are running or walking where there isn't a pavement (such as on a country road), stay on the right-hand side of the road facing oncoming traffic
• Avoid running or walking next to the kerb with your back to the traffic
• If running or walking with a friend or a group and you meet oncoming traffic, walk or jog in single file
• Ensure others can see you by wearing or carrying something bright or fluorescent
• Ensure others can see you at night by wearing reflective materials. This could be armbands, sashes, high visibility (hi-vis) jackets or a head lamp.
• Look out for motorcycles and bicycles travelling between lanes of traffic
• Be cautious when with vulnerable road users. This includes young children, older adults and disabled individuals. When walking with children, keep them on the side of the path furthest away from the traffic.
• Ensure you can reach the pavement without having to walk or jog around obstacles such as parked cars, road works, skips
• Be aware of the distraction caused by headphones or texting when running or walking

Get ready for your run or walk

• Be prepared - Check the weather and dress accordingly. Familiarise yourself with your route. Take essentials such as water, required maps and a fully charged phone with you. Hide your phone on you.
• Let someone know - Tell a friend or family member your route and when to expect you back
• Share your location - Use What3words to share your location with someone you trust if needed
• Sharing information - It is helpful to share information with others on safe routes but do not share personal details
• If you encounter a difficult person or situation - Keep calm and keep moving to safety. Look for a house or a safe spot to call 999 if needed. Report incidents to prevent them happening again.
• Level crossings - These provide access where a railway crosses a road or right of way. Ensure you understand the guidelines to cross these safely.
• Mountain and hill running or walking - Be prepared and follow safety advice. Especially regarding your skills, equipment needed and capabilities. Consider the weather and dress accordingly. For example, in winter wear layers and be aware of weather changes.
• Summer heat - Protect yourself from the sun. You should keep hydrated, use sunscreen and preferably run or walk during the cooler time of day.
• Thunderstorms - If you encounter a thunderstorm on your run or walk, find shelter. Avoid open spaces and keep away from tall structures if possible. During lightning and heavy rainfall ensure you keep safe.
• Military land - There are some areas of military land that, when not in use for training, you access. Ensure you know the safety rules for running or walking in these areas.
• Dog walkers - If you run or walk with your dog, please ensure you are responsible and clean up after them. Put your dog on a lead when required, and respect others.
• Livestock - When running or walking near cattle or other animals, avoid making sudden movements, keep calm and give them space
• Ticks - Understand how to prevent tick bites as they can transmit disease such as Lyme disease
• First aid kit - Be prepared for small accidents and take a basic first aid kit with you

Advice for running and walking

• Start slowly - When walking, start with short walks and gradually build up the distance you walk over time. When running, start with a slower pace so you can warm up and gradually build your pace. Start your active journey with Active Norfolk.
• Build running or walking into your routine - Run or walk some of the way to work. Use the stairs. Leave the car behind. Take regular runs or walks with friends and family. Walk your children to school. Learn more about walk to school initiative on the Living streets website.
• Control your running pace - If you can talk and have a short conversation as you run, you have good pace
• Build and maintain a rhythm - Listen to music or a podcast. Ensure you stay focussed and aware of the environment around you, especially near roads.
• Give purpose to your running or walking 
• Explore different places, terrains and distances - There are many interesting routes in the countryside, towns and cities. These include trails, woodlands, nature reserves and parks. Explore our Norfolk trails and plan your route with Travel Norfolk.
• Walking and running groups - There may be local walking or running groups you can join to walk and run with others, explore new routes and meet new people.
• Monitor progress - There are apps available to help you track your progress. You can set yourself goals and view your achievements. Learn more about apps to help you get active from the NHS.
• Be mindful - Be present, focussed, and aware of the environment around you. Look out for wildlife, birds, vegetation and historical or unusual buildings. Notice the differences, as you walk or run at different times of the day and of the year.
• Set yourself different types of goals - If you feel ready, register for a charity 5K walk or run. This may give you the motivation to prepare for the events. Learn about how to become more active and set yourself goals on our Ready to Change webpages.
• Try using a printed physical map - Make a change from using a mobile device. Learn to navigate the routes as we would have before technology.
• Maintain and improve your running technique - Have good posture; keep a straight head, relaxed shoulders, lifted chest and stand tall. Land on the middle of your foot. Keep your arms at a 90-degree angle, naturally relaxed by your side. Breath through your nose and mouth to ensure you maximise oxygen intake. Keep a check on your running shoes and seek advice if needed.
• Reward yourself - Celebrate achieving your running or walking goals

View our walking, wheeling and cycling strategy.