Running Etiquette Rules for Racing

If you’re new to running in road races, you may not be familiar with some of the rules – both stated and unwritten. While many veteran runners love to see new runners joining the sport, they have pet peeves about inconsiderate behavior from other runners.

To avoid annoying fellow runners (and prevent looking like a newbie), be sure to follow these running etiquette rules for racing.

1. Pay for Your Spot

Running in a race you haven’t entered, also called “banditing”, is not fair to race organizers, volunteers, and especially the people who have paid to participate. It’s also unsafe, since race organizers plan their course amenities, such as water and sports drinks, and medical assistance based on the number of people who have signed up for the race. And overcrowded race conditions can lead to falls and other problems.

Additionally, if you get caught running as an unregistered runner, some race organizers and running clubs may ban you from future races.

2. Line Up Properly

Nothing is more annoying to a runner at the start of a race than having to weave around slower runners after the gun goes off. Faster runners should line up at the front of the starting line, slower runners and walkers at the back.

If you’re running with a dog or a stroller, stay towards the back. While this may be a fun run for you, it may be a competitive event for others, and they don’t want to have to maneuver around strollers and pets. Also, be sure to check the race’s posted rules to see if running with a stroller and/or pet is even allowed.

Some races have corrals based on estimated pace or post pace signs. If not, ask runners nearby their anticipated pace, and if it’s faster than yours, move further back. Most races use timing devices on the race bib, so the time it takes you to reach the starting line won’t count in your final net time.

3. Communicate with Other Racers

Good communication is key for staying safe and being a polite race participant. Make you signal to those behind you if you’re going to slow down or start to walk by raising your hand or stepping off to the side. This prevents runners behind you from accidentally bumping into you or having to maneuver around you.

Signal your pass if you need to squeeze through a tight space to pass another runner. You can say something like, “On your right” or “Coming through!” This is especially important if the runner ahead of you is wearing headphones.

4. Don’t Jingle

Don’t carry loose change or a set of keys in your pocket. Although it may not bother you, the constant jingling can be really annoying to those who are running near you.

5. Don’t Take Up the Whole Road

If you’re running with a group, try not to run more than two abreast, so others can pass you.

6. Be Careful at Water Stations

Water stations can get a bit chaotic and crowded. Use caution when running into a water stop and make sure you’re not cutting off other runners or spilling water on them. If you’re going to stop or slow down to walk through the water stop, make sure there’s not a runner behind you.

7. Show Appreciation to Volunteers

Say “Thank You!” to race volunteers who hand you water or put your medal around your neck. They’re volunteering their time and the race would not be successful without them.

8. Use Caution When Wearing Headphones

Yes, most races allow runners to listen to music (as long as they’re not competing for a prize), and a lot of runners can’t run without their music. But, for your and other runners’ safety, you should make sure you can still hear what happening around you.

Keep the volume low or run with one earbud out so you can hear instructions from race officials and warnings (i.e., “on your left”) from other runners during the race. By keeping the volume low, you’ll also avoid annoying other runners who may not want to hear other people’s music blasting through their headphones.

9. Thank Supporters, Too

Acknowledge race spectators who cheer for you as you pass them. If you’re too tired to say “thanks,” show them a smile, wave, or give them a thumbs up. It will make them feel good and encourage them to keep rooting for others.

10. Keep Moving at the Finish

Don’t immediately stop at the finish line or in the chute. There will be runners coming in right behind you, so keep going until it’s safe to come to a stop. Additionally, you’ll need to keep walking to get your medal or other post-race swag, as well as water.

11. Don’t Be a Glutton

Don’t take more than your fair share of food and drinks at the finish line. Post-race refreshments are for race participants only, so don’t grab extras for your friends and family members who came to support you. The back of the pack runners will appreciate it when there are still enough goodies for them at the end.

More Racing Advice:

10 Race Day Tips for New Runners

How to Avoid Slowing Down at the End of Races

What to Wear for a Race

More on Running Etiquette:

Running Etiquette for Group Running

About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, and a weight management specialist by the American Council on Exercise. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.