r/running Wiki

This is a Wiki for the Running subreddit. This list should help inform you with most running-related questions you will have as well as posting procedures and sub-reddit rules, so we ask that you read this through before posting to r/running.

Please notify the mod team if you think you have something to improve or see something that needs to corrected/updated (especially broken links).

To subscribe/unsubscribe to r/running, go to the subreddit, then click +frontpage to subscribe or -frontpage to unsubscribe.

Using r/running

The mods do their best to actively moderate this community. When posting, we expect users to make an effort to familiarize themselves with our rules and practices before submitting posts or comments. We suggest taking note of Rule 2 and Rule 7, since these are the most commonly broken which will result in a thread being removed.

The mod team has tried to lay out the rules with some expected guidelines of what is or is not allowed, but there is always some gray area and posts are up to interpretation by the mod team. We do our best to be consistent, but that isn’t always the case with multiple mods or even the same mod between similar posts. The mod team wants to make /r/running a resource for new and experienced runners and to build a community between all types of runners.

Regardless of that fact, Moderators have the final say. We are open to hearing differing opinions, but the mod team will make the final decision. Visitors and posters in /r/running are expected to understand that the mod team are people too and doing the best they can to manage a very large sub with frequent posts every day. If you do not agree with how this sub is moderated, we expect you to do so in a civil manner….and also know when it is time to drop it.

We are very upfront in stating that the sub is heavily moderated, but we do recognize that not every user wants that. The wonderful thing about reddit is that there are plenty of subs to check out and hopefully find one more to your liking. If you find the moderation here too strict, some other related subs with less moderation are /r/runninglifestyle/, /r/BeginnersRunning/, /r/runningquestions/, and /r/Runners/.


(1) - Follow proper Reddiquette [Keep it civil!] and the subreddit's Posting Procedures [post flair, using Daily/Weekly Threads]. The moderation team reserves the right to remove content or restrict user posting privileges as necessary.

We are all here to learn and discuss running. And with the wide variety of run types, training plans, methods, etc., there will be varying opinions. There is plenty of room here for disagreement and discussion. There is no room for doing that in an uncivil manner. Posters are expected to behave in a considerate manner knowing that they are interacting with people they do not know. Remember the human. With the anonymity of the internet, it is easy to say things you would never say to someone in person. In addition, this medium does not allow tone to come through. Please keep both of those facts in mind.

Behaviors that will not be tolerated:

  • Threats

  • Excessive foul language

  • Harassment

  • Brigading

  • Trolling

  • Personal attacks

  • Excessive aggression

  • Use of any kind of slur

  • Inappropriate/sexual comments

  • Excessive back-and-forth arguing not related to the initial thread/comment

  • Hijacking another users' post to bring up topics unrelated

  • Blocking users for the sole reason of keeping them from responding (in an otherwise civil discussion)

  • Subreddit drama (internal or external) - modding concerns should be directed to the mod team via modmail

That being said, not every abrasive/abrupt comment is a personal or targeted attack. In most cases, posters will be warned, and the offending comment/post removed. Repeated violations will result in a ban.

Additionally, r/running has grown quite large and enforcement of using the daily/weekly threads has also increased. We ask users to do their best to put short discussions/achievements in the appropriate thread. It is not a perfect situation (and is difficult to enforce equally over every post), but is a necessary outcome of such a large sub. One major post removal topic are Race Reports. If your post is only a few paragraphs about your race/run and/or does not contain much detail, that is not a race report and will be directed to the Achievement thread or the Lil Race Report thread. We ask for Race Reports to contain enough information about your training, race strategy, or the race itself so that others can get useful information out of it or generate discussion.

(2) - Posts need to generate high-quality, meaningful discussion and/or information that a wide variety of users can then benefit from. Low-quality posts, recent reposts, chronically repetitive posts, posts not directly related to running, and questions that are easily answered by FAQ, searching r/running, or Google are subject to removal at the moderation team's discretion.

This sub attracts a lot of beginners as well as “drive-by” posting. A major goal of the sub is to promote quality discussion and develop a community where information and experiences can be shared. Many of the common questions have been answered, either in previous threads/FAQ, or could easily be answered in the daily Q&A thread. Yes, circumstances can vary person to person, but it is expected that posters make an attempt to find these answers for themselves before making a stand-alone post. Visitors should put forth some effort in finding the answer themselves and not expect the Runnit community to do all the work for them. If the post/question is very specific to your situation (such that other general user won't get much benefit from the information), then it belongs in the daily Q&A thread.

Also, post removal is not always about the content of the post, but about how many of those types of questions are posted. Some posts here and there on common topics are good so that they can be searched for later, but we don't need multiple similar posts each day or even each week.

If you do make a stand-alone post, please include info relevant for the community to help. It is nearly impossible to offer any advice without sufficient background information. Items that could be relevant:

  • Age

  • Sex

  • Current MPW + pace

  • Previous peak MPW

  • Workouts you traditionally or recently have completed

  • Goals (including specific races)

  • Previous PRs

  • Other things you think might be helpful to include

Below are some of the reason a post would be considered low-quality, thus being removed and directed to the Daily Q&A thread:

  • "Does anyone else..." type posts?

  • "Is X a good time for...?" posts

  • "Can I do X/Do I have to do Y ...?" posts. You can train however you want, the only thing you "have to" do is take responsibility for the outcome of your decisions. If you want our permission, then you have it, no asking needed.

  • "Will I be able to/Can I achieve X/How long will X take...?" posts. Some training questions are going to be impossible to answer, even with relevant info. We don't know, try and find out.

  • If your post is a question in the title (including “See title” or “Title says it all” in the body).

  • If your question can be asked in one sentence.

  • If your question is very specific to you or your situation.

  • If your question can be answered either with a yes/no.

  • In general, it I helpful to include something that shows you made an effort to find an answer within the community and thus separate it from the numerous low-effort posts that are submitted every day.

  • Additionally, as rule 5 states, make your title descriptive. If it is not clear what the post is about or asking, then it will not be useful in later searches.

Finally, while mutual encouragement and sharing of information is a very high priority of r/running, numerous motivational-type and PSA posts are not necessary. This is not Facebook or a personal blog. A larger goal of the sub is to provide information to runners, beginners and experienced, which can get drowned out by these types of posts.

(3) - No self-promotion (including links to personal blogs, social media, Youtube channel, etc.), advertising, spam, or surveys. This includes giveaways, charity events, and promotional discounts.

Self-promotion/advertising on /r/running is not allowed. This sub is not the place to drive traffic to your blog, Youtube channel, social media, business, whatever. You can buy an ad from Reddit for this. Posts and comments such as these will be removed. Repeated offenses will result in a ban. If your username is the name of your product/business/service, you will automatically be banned. Check out reddit's self-promotion guidelines for more info.

Guidelines for self-promotion on reddit "It's perfectly fine to be a redditor with a website, it's not okay to be a website with a reddit account." - Confucius

reddit is a community, and these guidelines are based on both reddiquette and reddit's rules.

Self-promotion is generally frowned upon, but if you want to have a presence on reddit you should fully read reddiquette and the FAQs so that you understand the culture and social norms. If you run a website, publication, blog, app, or other project and would like to participate on reddit, you'll need to first make sure that you're following all of the guidelines in the FAQ on spam.

These guidelines are the same whether you run a major publication or brand or if you have a personal blog or project.

tl;dr: Don't just spam out your links, and don't blindly upvote your own content or ask anyone else to!

Why? Because reddit is a community, not a platform for self-promotion.

In addition, surveys of any sort are not allowed. Runnit is not a free sample population to be used.

(4) - Please do not post elite race results in the title of posts. This includes the announcing of world records in titles.

(5) - Please make your title descriptive. This means letting readers know roughly what your post will be about before they click. “Question” is not a good title for a post. Neither is “Help needed”. Do not use excessive emoji characters in the titles of posts.

(6) - Displaying detailed personal information of anyone other than yourself is prohibited. Submission of content focused on ousting cheaters will be removed at the moderation team's discretion.

(7) - Do not solicit medical advice. This includes 'Has anyone else experienced this injury?' type posts.

While there is some leeway on advice for rehabbing some minor, common running injuries, this sub is not the place for a diagnosis, and especially not for advice on major injuries. If you are hurt or injured, find a medical professional with the proper credentials to help you. Not the internet. This also applies to posts that are not specifically asking for medical advice, but that force commenters to make some assumptions about the poster's medical condition (included effects of prescribed medications).

There is a big difference between "Hey, my IT band is tight. Got any good stretches for it?" and "My shins hurt every time I run. If I run through the pain, will it turn into a stress fracture?" If your question involves sharp pains, unknown/vague pains, or injuries/problems that have stretched on for long periods of time, then it is a question for medical professional. Additionally, some injuries/conditions are beyond the scope of what is safe to answer in this sub (by untrained individuals) and will be removed.

Also, your doctor not being familiar with running injuries is no excuse. Find a Sports Medicine doctor, Physical Therapist, or find another doctor.

(8) - Submissions must be running-related. Do not submit photos, videos, or memes that add nothing to the discussion.

Running related pictures and videos are allowed, but cannot be self-promotion [Rule 3] and must have some type of intro in the text body or comments as to why Runnit should click the link [Rule 10].

(9) - The 'TMI Rule' - Individual posts highlighting bodily functions such as bowel movements will be removed at the discretion of the moderation team.

We don't need to hear about you crapping yourself or coming home with one sock. No, it doesn't make you a "real" runner.

(10) - When posting articles, please include some text to start a discussion about the article.

/r/running does not allow threads that are solely sharing a link without any engagement. If you are going to share something, at least provide a conversation starter. Reposts of the same news topic, even from a different source, will most likely be removed unless it offers different details.

Example of a good lead in statement for an article thread.

We get a lot of new runners asking very similar questions, many of which are found in this FAQ. To tell someone to use the FAQ, copy and paste the following:

Hi! Welcome to runnit! You're going to love it here.

We saw you coming and have collected answers to your question **[right here](**.


Reccuring Threads

In order to reduce clutter and nudge you lurkers into posting, we have created a number of daily and weekly threads for you to read, make a comment, or ask a question. Unless you truly believe your new thread will make a new and interesting contribution to Runnit, please wait until the related weekly thread rolls around and post in there instead. Here are the current daily and weekly threads:

  • Daily Achievement Thread (Posted daily): Any and all accomplishment posts should be posted here. Anything from new PRs, to longest weekly mileage, to running your first ultra – literally any accomplishments you experienced recently!

  • General Q&A Thread (Posted daily): With over 500,000 users, there are a lot of running-related questions that come in every day. In an effort to keep the front page of the sub uncluttered and fresh, we ask you post your questions, particularly those one-off questions that are potentially short and don't necessarily provoke useful discussion, in the daily General Q&A thread.

  • Weekly Training Thread (Sundays): This is where you will find posts on the training of your fellow runnitors for the week. Take a look at the various formats that are posted and feel free to post your own. It is also a great place to see what kind of training some of the more experienced runnitors are doing (though as mentioned, all are welcome to post). Link to list of Weekly Training thread posts on specific topics.

  • Miscellaneous Monday General Chit-Chat (Mondays): A general discussion and chat not necessarily restricted to running topics, though running discussion is also welcome, including what you've read/watched/played/done over the weekend, where you ran, short race reports not worth full posts, and more.

  • Li'l Race Reports Thread (Mondays): This is a more recent addition to our recurring threads. It's for anyone and everyone to use who'd like to write up a short summary about a race or recent run they did. If you feel your report doesn't need a whole new post, then add it to the collection in the Li'l Race Reports Thread!

  • Super Moronic Monday (Tuesdays): Here is the topic most new runners should look out for. Any and all questions are welcome here with no judgment. Take the time now to browse some of the older topics, and you might find an answer to a question you didn’t even know you had!

  • Run Nutrition Tuesday (Tuesdays): Have a question about nutrition and how it affects running? Curious about miracle substances like caffeine or beet juice?! Ask about it here.

  • Tuesday Shoesday (Tuesdays): What’ve you been wearing on your feet? Anything fun added to the rotation? Got a review of a new release? Questions about a pair that’s caught your eye? Here's the place to discuss.

  • Lurker's Wednesday (Wednesday): Would you rather not be a lurker? New to the community? Then introduce yourself in this thread! The LW thread is an invitation to get more involved with the /r/running community.

  • What Are You Wearing Wednesday Weekly Gear Thread (Wednesdays) What gear have you picked up lately? What are you wearing or using that's helped your running? Discuss it in this thread!

  • Weekly Complaints & Confessions Thread (Thursdays): Have a running-related complaint or confession? Get it off your chest here.

  • Photo Friday (Fridays): This thread is for any of your running photos. It is a great to see all the different terrains people run in, as well as all those inspiring and hilarious race photos. Each week, the top three photos as upvoted by runnitors will be featured in the main post.

  • Weekend Thread (Fridays): Come share what exciting things you have planned for the weekend, running-related or not.

  • Race Roll Call (Fridays): Place to discuss whatever races you have planned.

  • Social Saturday (Saturdays): Got a project you've been working on (video, programming, etc.), share it here! Want to promote a business or service, share it here! Trying to get more Instagram followers, share it here! Found any great running content online, share it here!

  • Monthly Updates & Check In Thread (Last Day of the Month): Let everyone know how your month turned out! Feel free to discuss your racing, training, and any other stats that you may or may not be pleased with, as well as any goals you have planned for the next months.

Please note, the above links are direct links to a sub-specific search for the thread title. Unfortunately, this does not work automatically when clicking from the mobile app. You will need to do the search yourself to find the most recent thread.

Subreddit Flair


After creating a new thread, you must add a flair to it. This can be seen as a sort of category that your post belongs in. Adding flair makes it easier for others to find threads they are interested in. To add a flair to your thread, just click the "flair" link below your post after you had submitted.


User flair is only available for change by the mods and cannot be user changed. Flair in this subreddit is earned by achieving one of a variety of running-related accomplishments instead of being given out to everyone. The point of flair in this subreddit is to recognize high-level runners and notable members of the running community. Subreddit flair is outlined in this post. Flair is earned on this subreddit by being:

Message the moderators for flair if meet one of these qualifications.

Common Questions

What can I read in my free time to learn more about running?

What shoes do I buy?

I’ve never run before, what do I do?

Does anyone else run at night / without music / indoors / after eating a snack?

How do I get faster?

How much will the heat effect my running performance?

Can I run on an empty stomach?

I am experiencing a serious medical problem, what should I do?

What is a "good" time?

I have a 2 mile / 1.5 mile / 1.25 mile / 3km PT test for the army / navy / police / etc.

Which GPS watch should I buy? What is the best running app? What is better, watch or app?

What headphones do you recommend for running?

Frequent restroom visits caused by running?

What should I eat?

I just ran ________. Now What?

How many rest days should I take?

How do I fix my form/footstrike?

How do I successfully run in the heat/cold/rain?

How do I get the correct bra/prevent bra chafing?

How do I deal with shin splints?

Getting Started

Training Advice

For beginners

For the most part, if you are a beginner and are having trouble with not being able to run far/long, running out of steam, having aches and pains, then the first answer you will be given by this community is SLOW DOWN. Here's a great post in regards to this.

Additionally, many come here looking for shoe advice. Please read this section for more info before making a post about shoes.

Workouts for casual and elite runners


Info from the following post. The main post has since been deleted, but additional info is in the comments.

Yesterday I brought up that I have been able to run a 49 second 400m and there was interest in the sprinting aspect of it. I'm assuming most of the interest lies on the technical side of running form and technique.

Let's start with the definition of running as it's the basis of sprinting.

"To move swiftly on foot so that both feet leave the ground during each stride."

I'm sure everyone here is aware of this but it becomes important in the explanation. During walking your stride only goes as far as your legs span during each step. During running that is not the case, you are gaining ground between each step as both feet leave the ground. The basic concept of having excellent sprinting technique is to maximize the distance gained while both feet are off the ground. I spent a little time searching through youtube to try and find the perfect example of proper sprinting form, and I believe this video will do. I will explain what they are doing as well as I can here.

  • Arm Swing

The purpose of the arms in sprinting is to aid your total momentum forward. Notice how their arms don't swing across their chests, the motion is parallel with their body. All motions should be directed in this direction while running. Consider the weight of your arms while running, say mine weigh 15lbs each, I really have no idea how much an arm weighs though. When I swing my arm with force I'm generating a notable amount of momentum forward, which will carry me. Also take note of their elbow angle, it's kept at around 90 degrees throughout the whole range of motion.

  • Knee Drive

This is the most important aspect of sprinting. Similar to my previous statement, imagine how much a thigh weighs on one of those guys? 30-40lbs would be my guess, and there are two of them! So if a knee is driving forward with force it's simple. Your stride is going to be increased due to the momentum while your feet are off the ground. A proper knee drive will feel awkward at first, though soon it will feel efficient and effective. The best way to accomplish this, in my opinion, is drills such as the A Skip, the B Skip, and your typical high knee drills, while of course keeping your arms swinging at 90 degrees.

  • Having Your Body "Forward"

Notice in the video all of those men have a slight lean forward. That minimizes your air resistance and it also keeps your feet in front. Look at their legs when they go behind them. They don't go very far back, in fact, their back leg, when extended to it's maximum, creates a straight line from their knees all the way up to their head. It is much more efficient than having your legs behind you. Every time you drive your knees that's using energy, though the shorter the distance from behind your body to the "high knee position" the better, because most distance is gained while your knee is up, not while it's being brought up. They're

  • Balls

The subject we've all been waiting for. Did you notice how they land on the balls of their feet with every step? Many people have a misconception that you need to be on your toes to sprint. That's not true. You can't generate force through your toes, we're not designed to. If you land on your toes you have to wait until your foot has lowered to the ball before you can pull yourself along. They land on the balls of their feet so they can generate power as soon as possible. I own a pair of spikes very similar to these. Notice how the whole ball of the foot area is flat and that's where the spikes are? You should land with the spikes all at once.

Running Gear

Also check out the Weather related running/gear page of the wiki for additional info and links to previous megathreads.

Clothing & Shoes

The best clothing for running is whatever is most comfortable and lets you move freely! For most people, this is a cotton t-shirt, and running shorts. For a base layer, any clothing made of polyester, or anything non-cotton. Cotton holds in moisture and breathes poorly. Compression shorts may help prevent friction burns. For general clothing choices, wear what would make you slightly chilly when starting a run. The general rule is to dress as if it is 20F/10C warmer.

Farenheit Pictorial Guide

Celsius Pictorial Guide

Dress My Run Website - Quick tool to show what to wear based on where you live and weather

Summer gear

Whether you’re running easy, moderate or hard, all you need in the summer is:

  • Shorts

  • T-shirt/Singlet (optional)

Also consider reading Myths About Running in the Heat.

Fall gear (above freezing)

Depending on how fast you plan on going, you can get away with as little as shorts and a t shirt or wear as much as running tights/pants with gloves, hat, jacket, wind breaker, etc. Otherwise, consider these options:

  • Shorts

  • Tights (with or without shorts)

  • Long-sleeved shirt

  • Hat (optional)

  • Thin gloves (optional)

Rain gear

If it is above 70F/21C, ditch as much cotton stuff as possible and maybe throw on a running hat. As it gets colder, consider adding the following:

  • Windbreaker

  • Old running shoes (to keep your new ones cleaner)

  • Poncho if it is very, very rainy and you don’t plan on going very fast.

Remember to stay visible in the rain! Bright clothing is a plus. Post running in the rain:

  • wring out all the water you can

  • Stuff newspapers into your shoes

  • Wipe the mud off yourself

  • Enjoy the post-run thrill of a rain run!

Winter gear (at or below freezing)

Don’t start wearing everything you have in the closet! After a bit of running, you’ll be throwing off all your clothes and will be sweating. It’s very important at sub-freezing temperatures to prevent sweating, yet to have enough to prevent freezing. No guide will tell you the best gear to run in. To find the best ensemble, go out for a short warm-up in what you think is adequate and then adjust it. Consider the following options:

  • Hat or toque/beanie

  • Facemask or balaclava

  • Long-sleeved non-cotton top, such as Under Armour ColdGear

  • An additional Long-sleeved shirt (cotton is fine, so long as it is not your base layer)

  • Wind breaker

  • 2 layers of thin gloves or running mittens

  • Tights

  • Wind pants over tights

  • Thicker than normal socks

  • Reusable heat packs (small enough to keep in your palms)

  • Tube scarf

Here are some example ensembles

Sports Bras

A must for ladies running! Read this page for more information.


Shoes are a hot topic on any running forum, and there are always going to be those who preach that their shoe (or lack of shoes) is the best way to go. This is understandable as people love to share what works for them, but please bear in mind that anecdotes don’t constitute data.

Please click here for more information about shoes.


It is recommended that you wear socks made for running to prevent blisters. These socks are often made with a polyester called CoolMax which allows for moisture wicking and allows your feet to remain dry. This becomes important in summer when you sweat. Cotton absorbs the sweat and keeps your feet wet, which leads to blisters.

Wool or silk socks can be used in the winter when the temperatures are colder.

GPS Watches

Looking to get a GPS watch to track your runs? Perhaps one with a heart monitor? Well DC Rainmaker is the blog to check out for reviews on pretty much all GPS watches. The other option is to use the search bar, as this topic comes up a lot.

His product comparison tool is very useful for comparing multiple devices for features.


Some argue stretching is unnecessary for runners. As the research is pretty divided, it is up to you to make an educated decision on whether or not to stretch. Whichever decision you make, ensure that you are consistent in order to avoid injury. If you do decide to stretch, please visit this page for more information.


Most running injuries come from running too much in too little time. Make sure to listen to your body and take note if you experience sudden, unexplained pain.


For general injury advice, please visit this page.

Cross Training

You've found yourself injured, and you're RICEing. You want to keep your stamina, but not sacrifice your future running career by injuring yourself any more. What can you do? Cross train! The best cross training is any cross training that doesn't exacerbate your injury. If your injury was caused by running, chances are running will make it worse - so forget about related activities such as soccer or baseball or basketball. Swimming and biking are usually recommended because they are low impact and usually wont make your injury worse. When in doubt, ask a doctor.

Even if you aren't injured, cross training can be a good way to make you a better runner. Since swimming and biking are low impact sports, you may see increases in your cardio endurance by doing this activities while possibly seeing a decrease in potential injuries. Even weight training is beneficial for running.

Where to find races

Racing is a great way to maintain running consistency, test your abilities, and meet some new people. For many smaller local races, you can check with your local running store, the newspaper, or your college/university. Many other races can be found on this page.

Where to run (eg, Run My City)

If you are traveling and would like to keep up with your training, several runnitors have developed guides for the respective cities (Run My City) to provide recommendations on how to safely run in their city as well as recommended trails / paths to use. Those guides can be found here.

Music & Podcasts

Some love running with music, others will never do it. Music distracts you from your surroundings, which is great when you're bored on a run, but is also bad when there's cars, people and other things going on. If you chose to listen to music while running, try not to have the volume any louder than the sound of your footsteps. If you're around traffic, make sure you're running against it (always run and walk against traffic), and never assume drivers see you.

  • Some mention: Using headphones while running can cause permanent hearing damage and decrease awareness of your surroundings. "Aerobic exercise diverts blood from the ears to the limbs, and leaves the inner ear more vulnerable to damage from loud sound" - Preventing Hearing Damage When Listening With Headphones.

  • Lucas Hammer's tutorial on how to make a couch to 5k playlist.

  • iPod/MP3/Phone placement: Try to attach the device to your body. Don't carry it in your hands, since it will throw your balance off slightly and you might end up dropping it! Popular mp3 players for running include the Sansa Clip and the iPod shuffle

  • Find a song for your pace

  • If you are looking for Spotify playlists with music at a certain beats per minute (BPM), check out this helpful post with some options plus many more in the comments.

  • Check out /r/runningmusic for music suggestions

Subrunnits & Related Subreddits

City-Specific Runnits



Misc Running Info

Log your runs

Compiled list of the major apps and notation if they have an app (A), website utility (W), can be used for tracking runs (T), and if they have a log feature for more data analysis (L). Link to original post used to update this section.

This was the best section for Zombies, Run, as it does have elements of the other more robust apps, but it is more for entertainment, but I do not have any experience with it.

Routes/Heat maps

Calculators & Tools

Running with Dogs

There is now a subreddit just for this - come visit us at RunningWithDogs

Dogs can make excellent running partners, but it is important to keep their wellbeing a priority. Things that you should consider before bringing your four-legged friend along include:

  • Their Age: A puppy’s bones are still growing, and taking them on long runs with you can cause damage to their growth plates. Depending on the breed it can be around 8-12 months before a dog is suitable as a running partner. When in doubt consult your vet.

  • Their breed: Dalmatians love a long slow run, but Greyhounds do better with brisker, short distances. This chart offers some information regarding what distances your breed of dog might be suited to.

  • Their fitness: if your dog is not used to running, then ensure that they are eased into it in a similar way to a novice person. Try the Pooch to 5k Program

  • Overheating: Unfortunately dogs cannot regulate their heat as well as we can, and run serious risk of overheating when taken out for too long, in weather that is too warm. What's worse is that dogs tend to try and keep pace with their owner even when they feel uncomfortable, so may continue until they die from heatstroke. To avoid this make sure you leave the dog at home when it is too hot. When you do take your dog with you it should not be for too far, and you should ensure that it is properly hydrated (even if this means bringing water with you). Pay special attention to dogs with short snouts as they have an especially difficult time regulating their temperature.

  • Equipment: running whilst holding the lead in one hand may cause your form to suffer, and problems such as back/ shoulder pain to appear. Many people recommend leads which attach at your waist to free up your hands.

  • Poo: Running can make dogs go more often, so you should prepare to bring bags with you. It can be useful to have a small carabiner to attach the bags to the dog's lead. Some runners prefer to use a dog harness with a pocket, so that your dog can carry their own mess until you find a bin.

  • Training: For safety's sake your dog should be able to run alongside you (preferably on one side, avoid switching) with a slack lead. If your dog pulls at the lead or stops, or is easily distracted then it could cause you an injury.

Safety when confronted with an unleashed dog.

Most dogs are friendly and not a threat to a runner. However, many dogs will see a person running by as an invitation to play. Without knowing the temperament of said dog it is best to play it safe. Here are some tips to help you prevent a confrontation or to handle a confrontation should one arise:

  • Stop running before you reach the dog and calmly walk past

  • Say "NO" loudly and confidently in a deep voice

  • Carry a noisemaker/airhorn to startle the dogs if they still approach

  • Stand your ground and back away slowly, don't run from an approaching dog.

  • Pepper spray if the dog isn't deterred by the above.

  • If the dog bites you a dogs eyes, throat, and stomach are all soft areas. stick your fingers in its eyes, punch it in the stomach, and chop at its throat. No one is advocating hurting a dog in anything other than a potentially life or death situation.

  • Flail and yell for help if you cannot disengage.

  • For more tactics and rationales, check this thread

Additional Info