Independence Day is a time to celebrate your country and community. In return, many communities like to celebrate you and your health by hosting fun runs!

Fun runs are a great way to mix up your typical workout routine and bring you closer to your community and peers. You don’t need an organized fun run to get started; all you need is a pair of sneakers and safe place to run.

Below are a few training tips to make for a smooth run:

  • Be consistent. Set goals for your training days (ideally four training days a week) and stick to them. Start training 8 to 12 weeks before the race to build your cardiovascular endurance.
  • Be social. Train with a reliable friend or group. They’re great support and add enjoyment and accountability to your running. Plus, you’re more likely to stick with it, and you’ll get fit together!
  • Be safe. Leave headphones at home — wearing headphones can reduce awareness of your surroundings. Wear reflective gear when running at dawn, dusk, or night. Follow all traffic signals and rules. Look both ways before crossing, making sure drivers acknowledge you.
  • Have fun! Stay motivated, applaud yourself for positive health changes, and don’t forget what a fun run is all about — fun!

Want to know more?
Running Tips for Women
Physical Activity Guidelines: Adults

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The Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and Human Services, recommend that children and adolescents aged 6-17 years should have 60 minutes (1 hour) or more of physical activity each day.
Youth Physical Activity Guidelines Toolkit. Learn More!

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