How to Avoid Getting Lost During a Run

Some people see getting lost during a run as an adventure, but it can also be dangerous. It’s scary and risky if you’re lost and short on water or food, or if you’re headed into bad conditions (cold weather, darkness, etc.) Some runners may also increase their injury risk if they run way more than they planned because they took a wrong turn.

Get precautions and tips to stay safe and avoid getting lost during a run.

Plan your route before you head out

While it may seem fun to be spontaneous, you’re increasing your chances of getting lost if you just run wherever you feel like going. If you’re running alone, it’s always better to stick to your tried-and-true running routes.

If you decide to try a new route, map it out on an app like MapMyRun. Make sure you’re very familiar with the directions and potential hazards. Consult running friends before venturing out on a completely new route (such as a trail you’ve never tried) so you have an idea of what to expect. Plan to run a short distance for your first time at a new location. You can add more mileage as you become more familiar with the area.

Share your plan

If you’re running by yourself, it’s good to tell someone you’re heading out. Whether it’s in person, by phone or text, or on social media, try to make a habit of letting someone know where you’re going and what time you should be back.

Be prepared

Bring your smart phone so that you can look at a map to determine where you are or call someone if you have to. Stash some cash or a credit card in your shorts or running belt in case you need to pay for a cab or public transportation.

Even if you think you won’t need fluids or food, it’s always good to run with them in case you’re out for longer than you expect.

Pay attention to your surroundings

Paying attention is always wise when you’re running, but it’s especially important if you’re worried about getting lost. As you’re running, take notice of what you’re passing and try to remember landmarks. This is especially helpful if you’re doing an out-and-back course. You’ll know exactly what to look for on the way back.

Take precautions when running during vacation or business travel

You’re more likely to get lost when running in an unfamiliar city that you’re visiting, whether for business or vacation. Consult local hospitality and running resources to find out the best places to run at your destination. Hotel concierges and local running stores can help you determine the safest and easiest-to-follow routes.

You can also check out sites like City Running Tours to see if they offer any tours in your destination.

Be responsible when running with a group

If you’re running with a group, don’t assume that you’ll be able to stay with the pack the entire time. Sometimes the group starts breaking up, as people speed up or slow down. Before you know it, you’re running alone and not quite sure of where you are.

Make sure you’re familiar with the route before you start the run, so you’ll know where to go if you get separated.

If the route seems complicated, carry the directions with you (either in your phone or on paper), so you can refer to them if you get lost. If others at your pace are also concerned about running alone, you can agree to stay together, even if one person needs to slow down or use the bathroom.