Whether you are new to running, bored of your usual loop or building distance for an event, choosing the right running route can make a big difference.
A good route is not just about distance. Safety, surface, hills, traffic and even how much you enjoy the scenery can all affect the run.
Here are a few simple things to think about when planning your next route.
1. Start with safety
Safety comes first.
Where possible, choose routes with footpaths, shared paths or trails and limit the number of busy road crossings.
If you are running in low light, look for well-lit areas and wear bright or reflective clothing so other road users can see you.
If there is no footpath, New Zealand guidance says pedestrians should travel facing oncoming traffic and stay as far off the road as possible. Runners are also advised to take extra care at intersections and wear reflective clothing in low light.
It is also worth thinking about how busy your route feels at the time of day you normally run it.
2. Match the route to your training
Your route should help you achieve what you actually want from the run.
Training for a hilly trail race? Find some climbs.
Working on speed? A flatter route with fewer intersections makes it easier to maintain pace.
Building distance? Look for a route you can extend gradually without straying too far from home.
Surface matters too. Roads, gravel paths, grass and trails all feel different underfoot, so try to include the type of terrain you are likely to encounter in your event.
3. Give yourself options
Not every run goes to plan.
A route with optional loops, hills or shortcuts gives you room to change things depending on how you are feeling.
Feeling good? Add the extra loop.
Legs not cooperating? Take the shorter way home.
This is particularly useful when increasing your weekly distance because it lets you build gradually without locking yourself into a route that suddenly feels much too long.
4. Mix up the terrain
Running the same flat pavement every day can get repetitive.
Adding gravel paths, grass, gentle hills or trails can make a route more interesting and expose your body to different terrain.
Variety can also be useful when training for trail running or events where the surface changes regularly.
Just remember that uneven terrain generally takes more concentration and can slow your pace, so compare effort rather than obsessing over your usual road-running speed.
5. Think about water
The longer the route, the more important hydration planning becomes.
For shorter runs, you may not need to carry anything. On longer runs, particularly in warmer weather, think about where you can refill or whether carrying a soft flask, bottle or hydration vest makes more sense.
Planning water before you leave is much easier than realising halfway through that your route has nowhere to refill.
6. Make it somewhere you actually want to run
Training does not need to feel like punishment.
A route with a good view, a favourite section of trail, some shade or simply somewhere different can make it much easier to get out the door.
Explore another part of your neighbourhood, join two familiar routes together or turn down a path you have always wondered about.
The best running route is not necessarily the fastest or hardest one.
It is the one that suits the run you need that day and makes you want to head out again tomorrow.
FAQ
How do I plan a good running route?
Start with the distance you want to cover, then consider safety, terrain, hills, road crossings and water access. Choose a route that matches your training goal and gives you options to shorten or extend it.
How can I find new running routes near me?
Look at local parks, shared paths, trails and waterfront routes, use mapping or running apps and ask local running clubs for popular routes.
Should I run the same route every day?
You can, but varying your route can keep training more interesting and introduce different hills and surfaces.
Should I plan water stops on a long run?
Yes. For longer runs, especially in warm conditions, know where you can refill or carry enough water with you from the start.
Is it safer to run facing traffic?
If there is a footpath, use it. If there is no footpath, NZ guidance recommends travelling facing oncoming traffic and staying as far off the road as possible.
