Running Etiquette: 14 Common DOs & DON’Ts When Running

Running is your passion. You want to be a good runner and you wish to keep improving. So, you fix those common running mistakes and improve running efficiency. But, have you ever considered knowing running etiquette to be a good runner?

Well, running is personal thing, right? We don’t need to impress others. So, why should we care about running etiquette?

Let’s think from the other side. Have you been annoyed by runners? They might MISBEHAVE when running, such as being rude, blocking the lane, etc. It doesn’t matter whether you run on TREADMILLS, ROADS, or MARATHONS.

This could be offending. But, they might not realize.

Likewise, you might be doing something that offends others, which you don’t realize at all!

That’s why running etiquette is important to be a good runner. Yes, we don’t need to impress others. But, we don’t want to offend or bring discomfort to others.

So, let’s look at these 14 common running etiquette DOs and DON’Ts that you should know when running on treadmills, roads, or marathons.

1. running etiquette DOS

1.1 Run against traffic

This rule applies to road running.

Wait, shouldn’t we run WITH traffic?

Surprisingly, we should run AGAINST traffic, whenever possible. The reason is simple. That is, to be SAFE.

There is a study published by BMC Public Health to assess pedestrian fatalities and head injuries in Taiwan between 2011 and 2016. The study was based on 14,382 pedestrians involved in crashes.

The results included:

10,749 (74.7%) pedestrians were involved in walk-with-traffic crashes
3,633 (25.3%) pedestrians were involved in walk-against-traffic crashes
Walk-with-traffic crashes were more likely to cause death and head injuries

Though it is for pedestrians, same goes to road runners. Besides, the results are in line with common sense.

While running with traffic, runners can’t see traffic behind them. This makes them vulnerable. They could get hit by car or robbed. – They simply don’t have time to react and defend.

In contrast, runners can see vehicles coming towards them when running against traffic. So, they are aware of it and can react if something wrong happens.

Hence, it’s also harder to rob runners who run against traffic. Firstly, robbers can’t stalk them. Secondly, runners can sense danger and flee easier.

1.2 Observe lane rule

When you run a MARATHON, this is the most important rule that runners must observe.

Some organizers might state this rule in their guidebook for runners’ reference. Again, this is to reduce HICCUP in marathons, which disturbs the pace of runners.

Basically, we run as if we drive. Imagine INVISIBLE lanes in our mind, ie. regular-speed lane and fast lane.

Usually, this is similar to respective countries’ driving lane rule. So, if you drive on left side of the road / avenue, regular-speed lane would be on the left side. And fast lane will be on the right side.

When overtaking other runners, simply “switch” to the fast lane. Besides, you can say “On your left / right” before overtaking, to draw their attention.

Wait, doesn’t this clash with the first rule above? – Well, not really.

The first rule refers to road running on the SIDE of the road, while this rule refers to running ON the road.

Nonetheless, we can also apply this rule when we are running on sidewalks or in the parks. Always have invisible lanes in our mind to make sure the “traffic” is smooth.

After all, you don’t want to hit other runners accidentally, right?

1.3 Check traffic properly

We have the tendency to keep running without having a break. Even when we stop for a while, we feel like our run has ended. And we don’t feel like continue running.

So, we might have the same mindset when running on roads. When we want to cross the street, we briefly look over the shoulder to check the traffic.

Then, we cross the street when it APPEARS safe. We don’t even pause or stop for a while, as we need to keep running.

Well, we check the traffic before crossing. Should be enough, right?

Guess what. That is not thorough enough. What if there are coming vehicles behind you? The drivers don’t expect runners appear on the road suddenly.

I know this sounds mundane. But, we need to act like pedestrians. STOP, look to the left and right before crossing.

Yeah, this disturbs your running pace. But, nothing can compromise your SAFETY. You don’t want to get hit by a car, do you?

1.4 Anti-clockwise for running on track

This is an unwritten rule for TRACK running. In fact, many are not aware of this.

We are so used to watching sprinting on tracks. And when we run on track as well, we follow the same direction.

Now, if you recall, we are actually running anti-clockwise around the track. Even the track marks are drawn to serve this!

Every runner runs the same direction.

But, don’t try to act cool by running clockwise. Not only do you disturb the flow of runners, but you might also hit other runners.

1.5 Be nice

be nice when running — Photo by **Liliana Drew** from **Pexels**

Running seems like a mind-your-own-business activity. Even for group running, runners tend to run at their own pace. And we try not to disturb each other.

Hence, this makes us self-centered. We just need to care about ourselves.

Despite this, we somehow still interact with each other. And because of this, we should always be nice when running.

For example, you see some runners running towards you. You can say “hi” or “good morning” to them. Or, you can simply smile or nod.

In contrast, you can do the same when other runners greet you. Otherwise, they might think that you are rude, although you aren’t.

Don’t overlook the power of these small acts. This can elevate your mood and drive you run better.

Besides, don’t try to give advice to other runners for improvement, unless they are looking for advice. I know you have good heart, but they might perceive this as an insult. – They might think you are mocking them for being slow in running, etc.

1.6 Social distancing

That’s right! This is part of running etiquette as well.

This pandemic alters the way we live. Due to the nature of this viral transmission, outdoors generally is safer than indoors.

Despite this, we still need to maintain social distancing when running outdoors. That’s because viral transmission can still take place in CLOSE CONTACT.

Hence, make sure to spare some space between runners. Don’t try to tail gate each other too closely.

For example, if a runner behind you is approaching, you may slow down or deviate from the lane to let him overtake you.

Or, you are approaching a runner, you can either slow down or overtake him.

Even if it isn’t for pandemic, social distancing in running is common, unless running with a partner. Some runners simply aren’t comfortable running close to each other. – They feel pressured, rushed, etc.

1.7 Check before you stop

So, you finish your running session. After the long-hour run, you are dead tired.

Once you exactly hit the milestone, you stop instantly. You think this is the best moment in life. And you feel a great relief and have a sense of achievement.

But, right after this, you are hit by a runner behind you. No joke, it is quite painful and shocking.

Luckily, it’s just a small matter. And the runner apologizes right away.

You smile sheepishly and say “it’s ok”. But, you are cursing that runner for being so careless.

“Shouldn’t he be mindful when running? How can he hit people like that?”

Well, is this true? Who is being mindless in this case?

The truth is, don’t stop suddenly even if you finish your run. Just like driving, you don’t simply have emergency brake out of sudden.

How do you expect drivers behind you know what you’re thinking and react?

Same goes to running. Before you stop, check if any runners running behind you.

If yes, slow down or deviate from the lane. He knows when to overtake. If no, then by all means.

1.8 Wear bright clothing at night

When running, we don’t care about the colour of clothing. As long as it is for running, then it’s fine.

But, we can’t ignore this when running at night. The colour matters the most.

We want to be VISIBLE, so other road users can see us. Of course, it’s for SAFETY purpose, too!

You don’t want them hitting you without any reason, right?

There is a study published by Hindawi in 2021. The purpose was to provide solutions to improve safety of female pedestrians. The researchers collected data from March 2017 to March 2019 to study the accidents severity of female pedestrians.

Based on the data, they found that high percentage of female pedestrian accidents at night were with dark clothing colour.

Hence, they suggested female pedestrian wearing bright clothing colour to reduce the accidents severity.

Again, it doesn’t matter if you are walking or running at night, bright clothing colour is vital for your safety.

Bright clothing reflects light better, which make drivers see you. So, they can slow down or purposely divert from you. – And this reduces accidents.

2. running etiquette DON’TS

2.1 Run on bike lanes

Sometimes, it’s tempting to run on empty lanes, bike lanes for instance, as you don’t have to worry about cars and pedestrians.

But, different lanes have their distinct purposes. Well, roads for cars; bike lanes for bikes; sidewalks for pedestrians.

You might also know cyclists shouldn’t ride on sidewalks, as this endangers pedestrians. And accidents happen for those who break the rule.

Likewise, runners shouldn’t run on bike lanes, either, for the exact same reason.

Yes, while running on sidewalks, you need to mind pedestrians, which is troublesome.

But, for your safety, never ever compromise this.

You don’t want to get hit by cyclists. So, you guys won’t be blaming each other.

2.2 Run with headphones

I respect runners who like to listen to music when running. To me, it is perfectly fine for treadmill running and track running.

But, it’s absolutely NOT for ROAD RUNNING.

For road running, you need to be observant. You need to know things could happen around you.

The cars, bikes, and even pedestrians. Without being mindful, you are literally running at risk.

And to be mindful, you can’t only rely on your sight, as you can only see what’s in front of you.

Thus, you need to “listen” to the sound around you, especially behind you. And running with headphone totally screws this.

Clearly, try not to run with headphone when running on roads.

Or, if you insist on listening to music, perhaps you wear earphone on either side of your ear. – At least you can still hear the sound around you while listening to music.

2.3 Spit / litter

Ok. You think this is a common manner and you expect all runners would observe this.

But, this might not be the case. And it is common to see when running.

In fact, this is brutally upsetting to see in marathons.

Whenever you reach any water stations, you could see Styrofoam cups everywhere on the roads.

Yes, we know every second counts when running a marathon. And we don’t want to waste our time by throwing the cups in the trash cans.

So, we take this as an excuse to simply throw the cups on the roads. And the volunteers will clean the mess for us.

If you were a volunteer, what would you think when you saw this “garbage” on the roads? Don’t forget you are the one who need to clean the mess. And you do it for FREE!

Spitting while running is gross and terrible. Sometimes, we may accidentally spit on other runners.

It doesn’t matter if we run on roads, treadmills, trails, or marathons. If you hate to clean the mess and the spit on your clothes, just don’t repeat what others did.

But, I know sometimes we have to spit to get rid of phlegm. Before you spit, at least check around. Spit on the roadside, not on the road.

2.4 Keep talking to other runners

You know you need to be a nice runner. But, it could be overwhelming when you over-react.

Just take group running as an example. It’s exciting when you run with your friends.

While running, you try to talk to your friends or joke around. And you believe your friends would enjoy this as well.

The truth is, your friends might feel otherwise. They might want to focus on running.

So, talking while running could be distracting. And it disturbs their breathing pattern, which upsets running efficiency.

Usually, they won’t tell you about this as they don’t want to offend you.

2.5 Block the lane

running lane — Photo by **Tobi** from **Pexels**

I hate this so much. I just couldn’t stand those runners / pedestrians walking in the middle of the lane.

Indeed, very much you could face this when running in parks.

Those runners finish their run and walk as warming down. It’s totally fine.

But, they like to walk in the middle of the lane. Worse still, they keep chatting with each other while walking. – They are living in their own world.

I hope they know they’re blocking other runners from using the lane as well.

As a result, many runners deviate from the lane and bypass them. Yet, they don’t seem to bother.

As you see, they literally don’t observe lane rule. When walking, keep to one side, so other runners can overtake them with ease.

Please don’t create hiccup to other runners. SMH.

2.6 Cheat

As part of running etiquette, this seems nothing to do with running. But, it might happen in long-distance running or marathons.

We strive to achieve our personal best. When this is beyond our ability, we might cheat.

This unlikely offends other runners, but yourself.

For example, while running a full marathon, we might fail to complete the race. And we hate being a failure. – We wish to finish the race so desperately.

Because of that, we might take “shortcut” and cut corners. Eventually, we fulfill our wish and finish the race. So, we feel proud of ourselves.

Is it real though?

We can cheat the rest, who don’t bother at all, but we can’t cheat ourselves. We know this isn’t a real achievement. – This might keep haunting us.

Plus, we might be reprimanded when we see “DNF” or “DQ” in our records. Ah, we miss a few checkpoints.

This is unfair. And we complain and appeal to the organizer……

Well, is that what you want for running? Don’t forget that this totally distorts the genuine purpose of running, especially marathons.

To be honest, I rather not complete the race than cheat and take the shortcut. At least I run the legitimate way.

Final thought: running etiquette

When you go swimming, you can check the rules on a board. It’s clear. But, this isn’t for running.

You won’t find runners discussing running etiquette, as these are unwritten rules.

So, how do we know running etiquette?

As you are aware, these are common sense and moral. Your gut will tell you whether they are right or wrong.

Although they are not stated, it doesn’t mean we don’t have to observe. That’s because others feel the same way you do.

Observe running etiquette. Be a good runner, don’t be a jerk.

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