Try to stay as light as you can on your feet and legs. Your starting sneakers are a godsend, they by themselves increase your speed by 10% over open ground thanks to their -2 to encumbrance.
Don’t fight unless you must, any little bit of damage causes pain, and pain slows you down. And as long as you are in good shape you can easily outrun 90% of the zeds. If you absolutely must fight something fight it so it has a disadvantage. Make that fast zombie fight you while it’s standing on a window tile, that will give you a few good early hits.
Guns let you kill zombies without a chance to hit back, but guns are loud, shotguns are notoriously so, but firing any gun should be close to a last resort. The bigger the gun the louder it is, the louder it is the more zeds that will be breathing down your neck. If you are firing any gun bigger than a .22 handgun unsilenced you want to get the hell outta dodge immediately after you fire it. Especially shotguns or high powered rifles like the SKS or Browning BLR. Silencers don’t completely silence guns either, silenced guns still make noise, just not as much. A silenced SKS is still louder than an unsilenced .22.
A good way to lose a horde is to use a crowbar or picklock on the front door of a house, running through the house (closing doors as you go) and escaping through a back window. Going through a house breaks line of sight, and it takes them so long to break down doors your scent is muddled after the first or second door, often breaking pursuit. Try to keep them out of sight while running once you get out of the house though, or they will pick pursuit back up.
The wilderness has different threats than the city. In the wilderness noise isn’t as much of an issue, so feel free to blow away those wolves with the biggest gun you have if you are well away from the city. Most wilderness stuff doesn’t care as much about noise. However there are still some special mobs that do, but they don’t appear everywhere. Usually within a dozen or so tiles of a special map structure.
If you see mounds of dirt popping up and moving about, trifflids, or fungaloids, you wanna be silent as you can be, or they will spawn just like zombies do in the city. And those things make zombies look like pansies.
Avoid parks if you can, child zombies are fast little buggers, also avoid large area of swamp. Swamp bugs are capable of wrecking even well equipped survivors. And the swamps themselves sometimes have sinkholes which are invisible to anyone with less than 10 perception. Falling into a sinkhole has a 100% death rate.