Staying Safe Running Solo
Getting outside is such an important way to become a healthier you and it’s also a great way to celebrate your life! The running community is known to be a very supportive group, world-wide.
But, did you know that 92% of women are worried about their safety during a run?
A study from Adidas done on 9,000 runners (50% male, 50% female) from nine different countries were interviewed and just less than half of the females have already experienced physical or verbal harassment.1 Much like I’ve done in my running, many women recorded that they have often looked over their shoulders, are most times bracing themselves to threats, wear baggy clothing, and resist the urge to listen to their favorite podcasts or tunes on the go.2
It is important to make your health a priority, but it’s also important to be safe and to feel safe while doing so. Here are some ways to be safe during your solo outdoor activities:
Plan your route before heading out. Your route might change for certain reasons, which we will address, but telling somebody you trust right before you go out and how long you’re anticipating to be is a great way to stay safe! If you can, have your cell phone on your person when you run.
Save your ‘going on a run!’ social media post for after your workout or at least make your visibility to ONLY those you trust. It might be ‘prime-time’ to get those extra likes or clicks, but I promise you, the easy accessibility to your location is not worth it.
Stay visible! Bright and reflective clothing is crucial for drivers and other pedestrians. Reflective leashes and vests for dogs are also a good way to keep them safe, too!
Carry identification. Having your name, emergency contact, or any allergies or health concerns (dog tags are great for this!) on your person while out running is an easy way to stay safe. It’s not a lot of weight to carry, and it could be the piece of information that saves your life!
Be spatially aware. Watch for vehicles, other people, and any loose animals. If you notice repeat vehicles or people that seem suspicious, take a moment to text somebody to give them a description of the car or person, or at least try to remember the information if you do not have your phone on you. Change your route if you come into contact with loose animals and suspicious people as well.
Keep your ears open! Especially when running alone, it’s important to keep headphone volumes to a minimum (ShokzTM are great for open-ear listening!) to be able to hear anything or anybody approaching. It’s important that we stay respectful of trails and sidewalks to share the space and also to know, in general, what’s around us.
Try to choose well-lit routes to run on. Running in familiar areas where there are other people around can deter potential threats! Well-populated routes are also a great choice.
Carry a personal safety device. This could be a whistle, pepper spray/gel, or a tool that you’ve been professionally trained on using.
Take a self-defense class! Empower yourself with the skills and confidence to protect yourself if needed!
Trust your gut. If something doesn’t feel right...it probably isn’t. This doesn’t mean avoiding going outside. It
means you have an obligation to yourself to stay healthy and to stay smart while doing so.
Personally, along with being an active runner, I have also been strength training full body for 4 years consistently now. Along with following steps 1-10 on almost every run, the fact that I know I’ve kept my body strong through diet and exercise, I’m confident enough to know that I can handle certain threats that come my way. It is disheartening that many women across the globe1 have never had the experience of feeling completely secure while running alone outdoors. I choose to face it and stay vigilant and I hope those who read this will stand by me.
Don’t let the fear of predators, threats, violators, or any other unknown attack rob you of your hobby. As mentioned, you owe it to yourself to stay strong, to stay healthy, and to stay aware. Don’t let the world happen to you, you are the writer of your own story. Stay active!
By: Sadie Schroeder
Citations:
1 BARRACLOUGH, ALICE. 92% of women fear for their safety on the run - runner’s world, March 10, 2023. https://www.runnersworld.com/uk/news/a43270444/women-concerned-for-safety-when-they-run/.
2 Runner’s World Editors. 60% of women we surveyed have been harassed while running - runner’s world, May 9, 2021. https://www.runnersworld.com/uk/training/a36278390/reclaim-the-run/.