Inspired by a Sunday long run where I was completely blanked by another runner, I’ve made it my mission to say ‘good morning’ to every single person I pass. Spoiler alert: the response rate is not great! But with persistence, it’s getting better. This experience inspired me to create this guide on running etiquette. Whether you’re new to running or a marathoner, these simple rules will help us all get along on the road, track, or trail.

So here it is – Rachel’s guide to running etiquette. Follow these rules and we will all get along just fine!

A smile goes a long way

When you’re out running and pass another runner, walker, cyclist, or even someone walking their dog, a little smile or a quick “hello” makes a difference. It doesn’t have to be a conversation—just a friendly nod can make someone’s day and spread positive vibes. After all, we’re all out there enjoying (or enduring!) the same activity. If you’re running in the early morning or evening, these small gestures can brighten a fellow runners morning.

Why it matters: Acknowledging others creates a welcoming running environment. It can even encourage new runners to feel included in the community. Plus, it makes your run more enjoyable when you get that smile back!

Respect the space

Have you ever found yourself stuck behind a group of runners hogging the whole path? It’s frustrating! If you’re running in a group, be mindful of others using the footpath. Running two or three abreast is fine on wide paths, but on narrow routes, it’s polite to go single file so others can pass easily. Nobody wants to feel blocked in—let’s share the space.

Key takeaway: Running is an inclusive activity, but that means we need to consider everyone else out there, too. Think of it like driving: don’t hog the lanes, and make room for others when the space is tight.

Stick to Your Lane

I’ve had more close calls with cyclists than I can count. It’s tempting to stray into cycle lanes when the running path gets busy, but we need to respect designated areas. Whether you’re running on a canal towpath or a riverside route, make sure to stay out of the bike lanes.

Pro Tip: Know the shared spaces in your running routes and follow the rules. Most paths are marked clearly for walkers, runners, and cyclists, and staying in your lane keeps everyone safe and happy.

Running etiquette

Leave no trace

This one might seem obvious, but I still see runners tossing gel wrappers and water bottles on the ground during long runs. It’s one of my biggest pet peeves! If you can carry your fuel with you, you can carry the empties back to the bin. Let’s do our part to keep our running routes clean.

Eco-friendly running tip: Consider investing in reusable water bottles or belts with storage for gels and snacks. That way, you can reduce waste while you fuel your runs

Don’t Be a Start Line Hog

At the start of races, especially 5Ks and fun runs, there’s always that one person who sneaks up to the front, even though they plan to walk or run at a slow pace. If you know you’re going to take it easy, be considerate and start at the appropriate pace group. This prevents bottlenecks at the start and allows faster runners to get off the line smoothly.

Race day etiquette: Make sure to find your pace group or seed yourself accordingly. It ensures a smoother race for everyone, whether you’re a speed demon or taking a more leisurely pace.

Help Out Fellow Runners

Have you ever come across a runner who’s injured, struggling with directions, or just looks like they need a little support? Offering help—whether it’s a word of encouragement, giving them space, or sharing your spare gel—goes a long way. Running is as much about community as it is about individual goals.

Why it matters: Helping others out on the run creates a positive running culture. Whether it’s giving directions, offering advice, or being there when someone stumbles, it’s all part of building a supportive network.

Know When to Be Quiet

This is a funny one—sometimes, people just don’t want to chat. Respect other runners’ space, especially if they’re deep in concentration or wearing headphones. A quick “good morning” is great, but avoid forcing a conversation if someone isn’t engaging. Everyone runs for different reasons, and sometimes that means wanting some alone time!

Personal space matters: If someone looks like they’re really zoned in or having a tough time, giving them the head nod or smile without words may be enough.