A Beginner's Guide to Running Etiquette: Avoid the Common Mistakes

Running is simple, right? Lace up your shoes, hit the pavement, and go! But wait. Before you rush out the door, there's more to it than just putting one foot in front of the other.

Whether you’re a seasoned marathoner or someone just starting to lace up, running etiquette can make or break your experience - and that of others around you. Here’s a guide to help you avoid the common mistakes and make your runs smoother and more enjoyable, for you and everyone else.

1. Know Your Pace, Know Your Place

Let’s kick things off with the most fundamental mistake every new runner (and some veterans too) can make: not being aware of their pace. It sounds simple, but this can be a game-changer.

Ever found yourself stuck behind someone slowing down your pace, or worse, you’re the one blocking the faster runners? It's frustrating for both parties. Being mindful of your speed, especially when running in a group or on busy paths, is a small courtesy that can make a world of difference.

Here's the thing: If you're a casual jogger, you might not realize that someone speeding by at a 4-minute-kilometer pace is pretty much flying. If you're on a shared path or in a run club, don't just assume everyone else will adjust to your pace - be considerate.

It's best to keep to the right side of the path, and if you’re running with a friend, try not to take up the entire width of the trail. Simple, right?

2. Don’t Be That Person Who Hogs the Sidewalk

Imagine you're on a lovely morning run, and suddenly - BAM! You have to dodge a slow-moving group of people occupying the whole sidewalk, chatting away, oblivious to the runners weaving around them. Annoying, right?

This is something we all need to be aware of. As much as we love to catch up with our friends on a run, be mindful of others using the same space. If you're in a group, run in a line, not a cluster.

And if you're approaching a runner from behind, it’s always polite to call out, "on your left" or "coming up!" So they can move over.

It's about respect.

Give people space, and be respectful of their pace.

Everyone's there for different reasons - whether it's training, stress relief, or just enjoying the weather.

3. Pay Attention to Your Gear (Yes, Even Your Shoes)

While this is more of a personal mistake than a social one, let’s not gloss over how critical your running shoes can be. Ever tried to run with shoes that don't fit quite right?

Blisters, cramps, and bad form all follow closely behind.

Good shoes are an investment. But beyond the fit, think about your running clothes, too.

Wear something that feels comfortable and doesn't restrict your movement. Choose moisture-wicking fabrics that keep you dry and don't cause chafing.

And hey, make sure your gear is clean - no one wants to run near a person whose gear is giving off a “meh, its clean enough” vibe.

4. Respect the Run Club (And the Run Club Rules)

If you're joining a run club (which, let’s face it, can be one of the best things you do for your running), there’s a code of conduct to follow.

No, it’s not about some weird secret handshake or anything - but respect for the group, its leaders, and its rules goes a long way.

Before joining a group run, take the time to understand the specific guidelines. Do they run intervals? Is it a race pace run or a casual jog? Are there water stations or planned routes?

Being prepared and following the set guidelines not only makes the run smoother for everyone, but it also shows that you care about the group’s experience too.

And one more thing - always show up on time! Being punctual is a basic but often overlooked etiquette. Nothing says "I'm ready to be a part of this community" like arriving a few minutes early.

5. Listen to Your Body and Be a Responsible Runner

This one might seem like it should go without saying, but I can’t stress it enough. Don’t push yourself beyond your limits, especially if you’re still building up endurance. It's easy to get caught up in the excitement of a group run or to feel competitive when you're surrounded by others. But remember, your body is telling you something every step of the way.

If you’re feeling winded, it's okay to slow down, walk, or take a break.

Listen to the signs of fatigue before they turn into injuries.

Trust me - running through pain never works out in the long run. And when you're training with others, be considerate of how they might be feeling. Not everyone runs the same pace, and that’s okay.

It's about the joy of the run, not just speed.

6. Keep Your Eyes (And Ears) Open for Traffic

This one’s all about safety, and it’s not just about you - it’s about everyone else around you. When running on roads or intersections, make sure to stay alert. Don’t assume that drivers will see you or give you the right of way.

They might not even know you're there until it's too late.

Running with headphones can be tricky. I get it - you want to jam out to your favourite playlist, but music can drown out important environmental sounds, like cars approaching or the sound of a fellow runner trying to pass you.

If you're running on busy streets or paths, consider turning the volume down, or even ditching the headphones altogether. Safety first.

7. Hydrate, Don’t Over hydrate

Now, this one’s a tricky balance: drinking enough water is vital, but drinking too much can be just as problematic. When you’re on long runs or during intense training, make sure you’re staying hydrated - but also know when enough is enough. Over hydration, or drinking excessive amounts of water, can lead to a rare but dangerous condition called hyponatremia. So be mindful of your water intake, especially on long runs.

When you're running with a club, there’s usually a designated time or spot for refuelling. Stick to those breaks for hydration, and don’t forget your electrolytes if you’re running long distances. A little bit of salt can go a long way in replenishing your body.

Final Thoughts: Be a Friendly, Considerate Runner

Running doesn’t have to be all about speed or distance - it’s about building a community, staying healthy, and having fun while doing it.

Whether you’re hitting the pavement solo or with a group, simple running etiquette can help ensure that everyone enjoys the experience.

So, next time you lace up your sneakers, remember: respect the space, be aware of your pace, and stay safe out there.

And most importantly, have fun.

After all, running should feel like an escape, not a race against time.