Running in urban environments presents an interesting set of challenges. City dwellers need exercise as much as anyone else, and they'll find themselves happier and healthier if they rise to those challenges. Why should small towners and suburbanites have all the fun? Don't be intimidated by your environment. Take an urban jog.

As an urban runner, you'll encounter difficulties. Here's some practical advice to help you keep your legs moving in spite of your big city surroundings.

Avoid the Roads When Possible

Just because you're in the city, you don't necessarily have to try to struggle against the stream of pedestrians, cyclists, and motorists. Most cities come equipped with accessible open spaces in which to run. Urban runners will get better exercise in a nice park. Parks force fewer stops and starts, provide cleaner air, and reduce the risks associated with traffic.

Know the Rules of the Road

If you must run in the middle of it all, make sure you're aware of the risks of the road. Motorists, unfortunately, hit pedestrians quite often, and these accident are a major source of personal injury, according to Kelly & Soto Law. Of course, it's no fun to have to stop every other block to wait for traffic to ease up and allow you to pass through, but it's what you'll need to do if you plan to jog regularly through the city. Pay attention to traffic signals and all posted signs. Watch out.

Carry Your Phone

When you're running in the city, you never know what sorts of trouble you could run into. You could get lost, robbed, or find yourself in an accident. In all of these cases, your troubles could be eased by the presence of a cell phone. Phones can help you find your way around, avoid high traffic spots, and call for help should you need any.

Avoid High Crime Areas

Runners can only get around as fast as their feet can move them, leaving them vulnerable to muggings and other violent crimes. Plan your jogging route ahead of time so you don't find yourself in a bad situation.

Watch for Smog

If your city has a smog problem, monitor air levels before heading outside. According to the Environmental Protection Agency, heavy smog can cause symptoms associated with respiratory illness. Cities choked with exhaust and industrial contaminants often provide warnings on especially bad days. If the air is bad, find a gym or some other place where you can jog indoors. Keep your lungs clean and your body lean.

Develop a Routine

Your jogs will be more successful if get yourself a good routine. Plan your route, find a regular time, and chart your progress. Doing these things will help you avoid getting lost, having to make too many decisions regarding which way to go, and surprise traffic jams. Urban jogs require more planning than small town jogs. Cities have so much stuff to plan for: construction, impassable highways, traffic, etc. A good routine will help you stick to your exercise plan, leading to long-lasting health and an energetic life.