Running in the city isn’t always a breeze—unless you think dodging traffic, weaving around people, and avoiding potholes is fun.
It’s chaotic, noisy, and crowded—but that’s what makes running in the city exciting. With the right plan and mindset, you can make your city runs rewarding, even on the busiest streets.
I’ve run in Denpasar (Bali’s capital) plenty of times, where motorbikes fill the streets and sidewalks are packed with “motorbikes”, but I’ve learned to use those challenges to my advantage.
Here’s how you can make the most of your city runs, whether you’re dodging traffic or finding a peaceful route near your park.
Avoid Rush Hour
Traffic is one of the biggest hurdles for city runners. The streets of Denpasar can be crazy, so I plan my runs around rush hour. Early mornings and late evenings are the best times to run—less traffic and quieter streets. It’s a peaceful way to enjoy the city, far from the usual chaos.
Use Apps to Map Your Route
I use Strava, MapMyRun, or Google Maps to map my routes, avoiding dead ends, construction, or crazy busy streets. These apps help me make the most of my runs, especially in new areas.
Finding Green Spaces
Whenever I can, I love running near parks or along the coast. Green spaces give me a peaceful break from traffic and fresher air. Even in busy cities, there are quiet spots to find if you know where to look. My favorite spot is a place called Lapangan Renon, which is only a 15-minute drive from my house. My gym is also in front of this park so I can always have my shower right after.
Run Against Traffic
If you run on the road, always run against traffic. It lets you see oncoming vehicles and react if needed.
Avoid Music or Keep Volume Low
I know it’s tempting to listen to music, but it can make you less aware of your surroundings. I keep the volume low or skip music to stay alert.
Hydration
Staying hydrated in the city is a must, especially on longer runs. I always carry a small, handheld water bottle. If my route takes me through the city for a while, I make sure it passes by cafes or convenience stores where I can refill. And thank god For Indomart (local mini-store chain that can be found at almost every corner).
Other Essentials
A phone is a must-have for city running. Whether I need to call someone or navigate, it’s always good to have it with me. Depending on the route, I also carry a small snack or energy gel for longer runs.
How to Handle Intersections and Traffic Lights
Stoplights, intersections, and crowds of pedestrians are inevitable in the city, but you don’t have to let them throw off your run. I also avoid trying to sprint through intersections. It’s just not worth the risk. Instead, I slow down, stay alert, and make sure drivers can see me.
Navigating City Sidewalks
City sidewalks come with their own set of challenges. From crowded paths to unexpected obstacles, running in the city requires a bit of finesse.
On crowded sidewalks, I try to keep a steady pace and always stay as far from the road as possible. Pedestrians often don’t notice you coming, so I make sure to give them plenty of space. And if there’s something in my way, like construction or a stray dog, I try to dodge it smoothly without breaking my stride.
Watch Out for Obstacles
City streets and sidewalks aren’t always perfectly maintained. Potholes, construction zones, or even street vendors can pop up unexpectedly. The key is to stay alert and be ready to adjust your path when needed.
Adaptability
Running in the city requires some patience and the ability to roll with the punches. Whether it’s adjusting your route because of construction or managing your pace around a busy intersection, learning to stay flexible will help you make the most of every run.
Dealing with Air Pollution
Running in the city can be tough, especially with all the pollution in the air. Traffic and construction create exhaust, and those little particles can seriously mess with your lungs, especially during long runs. Studies show that air pollution can cause health problems, from breathing issues to making asthma worse.
In my own experience, I’ve noticed the difference between running on busy streets and quieter areas. Routes through parks or along the coast tend to have cleaner air. A study from the American Lung Association found that pollution levels in green spaces are much lower compared to city streets.
Here’s a strategy I use: I map out my routes ahead of time using apps like Strava or Google Maps. I avoid major roads with heavy traffic during peak hours (the by-pass road is a no-go zone for me for example).
Instead, I run on quieter, tree-lined streets or running paths by the beach, where the air is fresher, and the risk is lower. On days when the pollution is worse, I might take a mask with me just in case I needed I got stuck in a bad traffic spot. It’s not perfect for long runs, but it helps protect my lungs.
Specific Gear for Urban Running
City running comes with its own set of challenges, and having the right gear can make a huge difference in both your safety and performance. Here’s a rundown of the gear that’s really helped me in urban environments:
Running Shoes for Concrete and Pavement
Concrete and asphalt can be hard on your joints, so make sure your shoes have good cushioning. I recommend shoes with thicker soles or ones made for road running. Shoes like the Brooks Ghost series or Nike React Infinity Run help absorb impact, reducing stress on my knees and feet during long city runs. A solid, comfortable pair of shoes is crucial for protecting your body from hard surfaces.
Reflective Gear for Night Runs
Running in the city, especially at dawn or dusk, often means low light and tricky conditions. Reflective gear is a must if you’re running in the dark. I always wear a reflective vest or arm bands when running at night or early in the morning. This gear makes me much more visible to drivers and cyclists. I also use a headlamp for added visibility when I’m running on poorly lit streets.
Hydration Gear
Staying hydrated is key, especially for long runs or on hot days. I use a handheld water bottle or a hydration belt that’s small enough not to get in the way but big enough to hold enough water for my runs. I also bring a small energy gel or snack for longer runs when I’m not passing by water fountains or stores. Hydration gear keeps me on track without stressing about finding water.
Phone and Safety Apps
I always take my phone with me when I run in the city. Not only is it good for navigation if I’m exploring new areas, but it’s also a safety precaution. I use my phone to track runs with apps like Strava, and I share my route with someone before I head out. I also use “Find My Friends” to share my location with my girlfriend so she knows where I am.
Headphones (but Keep the Volume Low)
I prefer running without music to stay aware of my surroundings, but I know some runners like to have music to get in the zone. If you’re one of those, try open-ear headphones like the Shokz OpenRun. They let you listen to music but still hear essential sounds like cars or other runners.