How do you feel when you go on a run? Are you ever nervous?

As runner, I have to think about staying safe on every run.

Most of the time I run with my husband, so I’m more concerned with safety from an environment perspective…like not getting hit by a distracted driver, than I am about being attacked.

But as a female runner, unfortunately there are things to keep in mind when I am running alone. I have seen some posts and memes that make a point of saying we shouldn’t have to think about these things and those who want to attack are the ones that need to learn.

That is true. Those of us who run alone shouldn’t have to wonder if where we are is going to be a problem. When we are attacked, any blame that comes our way should be directed at the attacker.

I do have to think about those things, though. If I try to “make a statement” by ignoring what can happen, it could end with my husband, children and grandchildren losing someone.

Safety Tips

I do like to run with headphones, but I keep the volume low so that I am more aware of my surroundings and tuned in.

I find whether I am listening to music or a podcast, the louder it is the less I pay attention.

I live in a city, and there are definitely places I run with my husband that I wouldn’t run alone, especially if it is dark. I keep to main roads that are well lit during the times that I run early in the morning where I know that there will people walking their dogs, and cars on their way to work.

Since I really enjoy variety, I don’t really have to think too much about changing up my routes, since when I run alone and even with my husband we don’t run the same thing every day.

If you have routes that you like, try running them backwards and vary the times you run. Run different routes and change up the days you run them.

You may not realize that anyone around you could be observing your habits.

Take Your Phone

Take your phone. I know that it can be a “thing” that some runners think you are not a “real” runner if you take your phone. I do not understand that thinking, but it is out there.

Even when I run with Dave, one of us has our phone. You can not know what will happen on a run, whether you get hit by a car, have a medical issue or get attacked…a phone could save your life in any situation.

You can also use it to record someone harassing you, which can aid you when reporting something to the police. Make sure you are safe to do so, however. I personally wouldn’t start recording someone if I was on the running path by myself with just this other person.

Check out my video on Road ID for how that can help you in a medical emergency.

Various apps for runners have the ability to track you and notify loved ones if something happens. Find out if what you use has that capability.

I can share my location with Dave or anyone else I choose using my iPhone, so if I am not back when I should be, they can see where I am.

Dealing with Drivers

When I have been alone, I have had drivers pretend to turn just to laugh hysterically when I stop for them. I have had cars that have stopped just ahead of me, only to start up again after I pass to pull over just ahead again.

Whether that behavior had anything to do with me or not, it was nerve racking.

I’ve had people scream at me as they drive by, and had an orange thrown at me.

There are many times as I’m running with Dave that I’ll say “You know, if I was by myself I wouldn’t be able to run here”… and that is sad.

Always make eye contact with a driver, even if you have the right of way! Make sure they see you.

Especially if you are running during peak commute times. I swear people who are driving to work are zombies on autopilot.

It’s funny, you start to learn what cars…(drivers)…are going to do before they do it. We can almost always tell when someone is going to run a red light, or make a turn without looking at the crosswalk.

Always expect that a driver is going to do the wrong thing. If a driver waves you on and it is safe to do so, don’t start the game of waving him on and then he waves you on, etc. If they let you go, go. When you start the waving game, one of you has to go and it ends up usually being both at the same time.

Make sure you are running against traffic..that means you can see the drivers coming and for heavens sake use sidewalks if you have them.

Sometimes in winter I have to run in the streeet because of unplowed sidewalks, but I’m always ready to jump up on the lawns if need be.

Cross at crosswalks and lights, where drivers are paying marginally more attention.

Dogs and Pedestrians

One thing I do if a dog is around and loose, is slow down and walk. Startling any dog can lead to a bite and running past an aggressive one can be way more dangerous then just walking.

Try to signal to walkers that you are coming, as if you are a cyclist. Saying “on your right (or left)” will help them and you. I find that 80% of the time a walker has earbuds in, and won’t hear you, but at least you made the effort before they jump in fright.

Running Buddies

Consider running with a friend, or joining a run club if you always run alone. You may find someone that not only is there if something happens, but someone that can encourage you in your running while you encourage them.

General Safety

For general safety, one of the best things we have done is buy a lighted vest. We are visible to cars, and the flashing lights are different enough that we attract attention.

If there is snow, ice, rain or even leaves on the ground, make sure your footing is sure. When Dave and I ran in South Carolina a few months ago, we found there were not the same amount of street lights as we have on our regular runs here in Buffalo and we could not see the sidewalks during the early morning runs.

I bought a lighted vest with a light for us to see what’s ahead and had them sent to my daughters house there, so we can see what’s on the sidewalk. A rock that you don’t see can send you flying if your foot hits it just right on a run (or in my case, a small bottle of vodka).

There are many other hazards out there of course. No one can be 100% guaranteed that nothing will ever happen (hence, the phone). But lets all be as prepared as we can be!