20 Rules of Running Etiquette
There’s no official rulebook for how runners should conduct themselves. No standard manual handed out with your first pair of trainers. But like every other part of life, running works best when we show a bit of consideration and respect for the people around us.
The majority of runners do this instinctively. But, there’s always a few, isn’t there? The ones who seem blissfully unaware that other humans exist.
So, for the sake of clarity (and everyone’s sanity), let’s go over the basics of runner’s etiquette. Maybe, just maybe, the “few” will see this and rethink their habits.
1. Running on the Footpath
Pick a side. Running in the middle confuses everyone, who’s moving left, who’s going right, and then there’s that awkward side-to-side dance to avoid a collision.
If you’re passing a more vulnerable person (like a walker, child, or older adult), give them the inside and take the outside.
2. Running on the Road
Always run towards oncoming traffic. This gives you control, you can see what’s coming and step in, slow down, or stop if needed.
Running with the flow of traffic is risky. You may not hear an oncoming vehicle, especially with electric cars that creep up silently. Add in wind or headphones, and you’ve got even less awareness. Facing traffic keeps you safe and gives you reaction time. Be sure to be visible with bright colours or hi vis clothing.
3. Track Running
On the track, faster runners use the inside lanes; slower runners or those recovering between intervals move to the outer lanes.
When you’ve finished your rep, move to the side and don’t block anyone still running. Never stop suddenly without checking behind you, someone might be sprinting right up your shoulder. And please, run in the same direction as everyone else. Don’t be the rogue missile going the wrong way.
4. Passing Others
Don’t pass if there’s no room. It’s not a contact sport, elbows and trips are not part of the fun. Move ahead only when it’s safe for both you and the other person. A little patience keeps everyone upright.
5. The Spitter's Rule
If you’re a spitter (yes, it happens), look first, and look again. Step aside and aim into a void, not into the wind, and definitely not near another human being.
The three-step method: look, step aside, then launch.
6. Intersections and Lights
Stop. Check. Cross safely. Your life is worth more than your Strava segment. Those three lost seconds won’t ruin your training plan, but ignoring traffic might ruin everything for you and the oncoming driver/cyclist.
7. Spatial Awareness
When running with others, don’t edge them off the path or onto the camber of the road. Give your friends room to run comfortably, and make sure you’re not forcing anyone else into the bushes!
8. Don't Leave Your Friends Behind
If you’ve agreed to run together, then actually run together. There’s nothing worse than organising a run with a friend only for said friend to spend the whole time 10 metres ahead. If either of you want to go faster, agree on it before you take off. Otherwise, you might as well have gone solo.
9. Running with Dogs
If your dog runs with you, keep them on a short leash and always clean up after them.
Nobody wants to get tripped up on an almost invisible extendable lead or step in something unpleasant mid-run.
Remember, not everyone is comfortable around dogs.
10. Don't Litter
Just because you can toss a water bottle or gel wrapper during a race doesn’t mean you can do it on your training runs. Even in races, aim for the bins or the cleanup zone. Trails and roads aren’t your personal rubbish bins, leave no trace. If you can carry it when it is full, you can carry it when it is empty.
11. Respect Everyone's Pace
You never know where someone’s coming from or what it took for them to lace up that day. Effort deserves respect. There’s room for everyone on the road.
12. Race Day Manners
On race day, line up by pace, faster runners at the front, slower runners further back, or risk being trampled in the stampede.
At water stations, move to the side before slowing down or stopping. Don’t cut across others or toss your cup in the middle of the road.
13. Give Runners Behind you a Heads Up
Give runners coming behind you a heads up about oncoming traffic, a pot hole in the road or dog poop on the path.
14. Give warning when coming up behind someone
We have all had the heavy breather suddenly come up behind you or we may have been the heavy breather coming up behind someone else. Make your presence known, especially if out on a quiet path or trail. A quick, ‘runner behind you’ or cough can be enough to prevent startling or worse, terrifying someone.
15. Be Nice
A smile or a thank you can go a long way. If someone moves to let you past, be sure to thank them, not grunt at them. Even in places where people tend to avoid eye contact, smile anyway, you might start a trend.
16. Respect the Volunteers
Without volunteers, many races would not happen. Thank them as you pass. Even a smile or a wave will do, if you can’t manage to get the words out.
17. Running with Headphones
Keep the music low so you are aware of your surroundings. Loud music is unsafe, you miss traffic, cyclists, and friendly warnings. Also, if you have planned to run with friends, don’t show up wearing headphones.
18. Don't Hog the Path
If you’re running in a group, be aware of who’s around you. Two abreast is friendly; four abreast is a human wall. Be courteous and share the space.
19. No Cheating
A bit obvious. But it does happen. Cheaters are only cheating themselves and Strava will find out anyway.
2. Be the Runner You Want to Meet
That’s the golden rule. Be kind, courteous, aware, and humble.
I didn’t think I’d make it to twenty, but there you go, maybe I needed the rant! Just remember: being a runner doesn’t make you entitled in any way. We share the space, so respect others, keep things safe, and help make running enjoyable for everyone.
Please comment below if you have any more running etiquette points that I should have included.
#RunningEtiquette #RunnerLife #RunningCommunity #RunningTips
For more tips and advice check out the Beginner Runner’s Manual
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