Tips on Creating a Running Route

I have never been the type of runner who simply slides on her shoes and heads out the door.  No, I plot the direction and terrain of almost all of my runs.

This post is probably more relevant for urban or suburban runner than it is for those in rural areas.

Start and Finish

One of the first things that I consider when creating a new running route is whether I want to start the course from home or somewhere else.  Most of the time, I’m starting from home but occasionally, I join a running group that meets at a specific location.  When creating routes, I also consider where I want to finish the run.  For example, when I’m planning a course for a run commute, I begin with that ending location in mind.

Purpose

My next consideration is how frequently I want to tolerate stops on this course.  If the course will be used for easy runs, then stopping at multiple intersections is fine with me.  But, if I want to use the route for workouts where I want stretches of uninterrupted road – 10 miles at goal marathon pace, for example – then I want to make my way to a trail fairly early in the route.

Shape

Next, I start thinking about how the route might look.  If the run will end where it started, I usually create an out-and-back or a loop.

Out-and back.  This type of course has a lot of benefits.  The biggest is that they don’t require a lot of planning – simply go one way for a certain distance or time, and then turn around.  But, they can be a little boring because the view is the same both ways.

Loop.  These courses are harder to create because getting the distance just right can be difficult.  But, I’m partial to them because they offer a change of scenery during the run.

Point-to-Point. If I’m finishing the run somewhere different than where I’m starting, like when I run to work, then the course is going to be a point-to-point.  But, if these runs start from home, consideration needs to be given to getting back.

Of course, there are variations on these shapes (e.g. “lollipops“) but I tend to stick to these three.

Terrain

Concrete or Asphalt.   I live in an urban area so I run on concrete sidewalks and rail-trail asphalt almost exclusively.  Some of these surfaces are better maintained than others and I try to avoid places where the road is very uneven.

Trails.  I don’t run dirt trails very often, but they can be kinder on the legs than asphalt or concrete.  On the occasions when I have (e.g. the C&O Canal Trail), I think about whether I can get to the trail head on foot, or whether I need to drive to a certain location.

Topography.  Flat or hilly?  For most of my workouts, I tend to stick with flat rail-trails like the Mount Vernon Trail or the Four Mile Run Trail.  But, I also think about whether I want hills or not.  For example, if I want a long run for a Boston Marathon race simulation, I’ll plan a course that puts the hills towards the end of the run.

Hazards

Traffic.  Drivers in the Washington, D.C. region are consistently ranked as some of the country’s worst.  (We actually have to be told not to rear-end other cars.)  So, I do my best to avoid traffic and stick to residential areas.  In my experience, main arteries tend to more cars turning in and out of business or blocking the sidewalk.

Construction.  During periods of construction on the roads or rail-trails, I try to avoid detours because the route is usually narrower.  Or, I run that segment during off peak hours when there will be fewer runners and cyclists trying to pass through the same area.

Safety.  I also avoid running in certain parts of town in the early morning because there aren’t many people around if something were to happen.

Amenities

Water Fountains.  If the course will take me more than an hour to cover, I try to work in a water fountain.  Some are turned off during the winter so I look for the ones that are on year-round.  For example, in Northern Virginia, the fountains on the Custis Trail at the junction of the W&OD Trail are always working.  (RunWashington has a guide to Where to Get a Drink on a Run Around D.C.)

Bathrooms.  Many restrooms near running trails are closed during the winter, too.  But there are a handful that are open year-round (for example, some of the facilities on The National Mall).  In a pinch, a fast-food restaurant or grocery store has come to my rescue and I try to pay it forward by buying something from the business in the near future.

Other.  I’ve also directed courses near convenience stores in the summer case I want to buy water or a sports drink.  I’ve also planned courses near subway stops in case I need to quit a run and find another way home.

Tools

Training Logs.  Gone are the days when a runner had to jump in her car and drive a route to determine its distance.  These days, she can plot it out on her training log from the comfort of her couch.

RunningAhead.  I’m listing this one first because it’s the one I use.  It also has a feature that allows you to search for routes in other cities, which is helpful when traveling.

GarminConnect, MapMyRun and Strava have some nice features such as layers to see terrain, a printable cue sheet, and the ability to share your route on social media.  Strava will also estimate of how long the course might take based on your average pace from the past four weeks.