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Stay Safe Tip: While exercising on pavement or asphalt isn't too dangerous (except for the occasional pothole or bad driver), running on the road or sidewalk can be hard on the joints. In fact, concrete is one of the worst shock-absorbing surfaces. Asphalt absorbs more shock, but it's still not great (grass, wood chips and dirt are best). So when you can do so safely, jog on the asphalt.4. Get on track. Running in a circle may not strike your fancy, but running and walking tracks can be great places for city dwellers to work out in peace. On the track, you can easily track your distance, avoid the traffic and distractions of street running and, if you're lucky, you'll have an easier-on-the-body rubberized surface for your workout. Sounds like heaven, right? Tracks are also perfect for intervals. If you follow the walk-run training method, do fartleks: Run the straights (100 meters) and walk the curves (100 meters), or experiment with other distances marked on the track.
Stay Safe Tip: Running or walking on a track is much easier on your joints than running on the blacktop or concrete, but don't forget about personal safety. Tracks can sometimes be in secluded areas of the city that you're not familiar with. When in doubt, bring a buddy and keep your cell phone close!5. Get active on your commute. Unless you work from home, you already have to commute to your job. So why not multitask with an active commute that doubles as a workout? Walking lends itself better to commuting since it won't leave you as sweaty and out of breath for your day on the job, but running or biking can also work.