1. Plan your route and start time in advance

• Select the location you will be running and mark your course in advance
• Choose a safe and familiar route with good lighting and well-maintained surfaces
• Avoid traffic congestion
• Try to avoid uphills or downhills for the first 1-2 km of your run
• Ensure your route offers access to appropriate locations for a toilet break and replenishment

2. Share your plan – let someone know you are doing great things

• Tell someone where and when you are going for a run. Notify someone when you start and finish the run

3. Prepare your gear for the run

• Wear appropriate clothing. Be visible and dress for the weather
• Have an ID card with you at all times in case of emergency
• Bring fluid and nutrition if you’re planning a longer route
• Charge up your phone and carry it or otherwise your running record will not be recorded
• Headphones are not recommended. Stay vigilance to your surroundings to lower any potential risks while running

4. Remember to put your health and safety first

• Check the weather for the time you plan on running
• Follow the anti-pandemic guidelines and instructions given by the Local Authorities
• Adhere to social distancing practices
• Do not forget to warm up before and to cool down afterwards
• Use common sense and listen to your body — if you’re not feeling well, don’t do it