How to Stay Safe When Running Alone

I have been running in large cities, sprawling suburbs, country roads, and remote trails for years and I never stop thinking about safety. Some of it becomes second nature, but I always remind myself to keep aware of my surroundings before I run. Regardless of gender or age, you can improve your safety when running by keeping these tips in mind when pounding the pavement or dirt.

Plan Your Route with Safety in Mind

Before heading out, plan your running route and let someone know where you’ll be running and when you expect to return. Share your location with a trusted friend or family member using a running app or GPS tracking device. If no one is around when you leave, text them or leave a note.

Run in Well-Lit Areas

Whenever possible, choose well-lit routes, especially if you’re running during early morning or evening hours. Avoid dark, isolated areas. This sounds like a no-brainer, but sometimes your route will take you through areas like this without you realizing it ahead of time. If it’s dark or you are in a deserted area, stay alert. Normally, it’s great to slip into “the zone” when running, but if there is any chance that your route puts you in an unsafe situation even for a minute, be sure to keep your wits about you.

Vary Your Routes and Times

Don’t establish a predictable pattern. Change your running routes and times to reduce the likelihood of someone targeting you. Consider varying the times you go for runs, incorporating early morning, daytime, and evening runs when possible. Before running new routes, assess the level of safety by checking for adequate lighting, traffic, and accessibility to help if needed.

Run with a Buddy for Fun and Safety

Running with a friend or in a group is not only fun and motivating, it can enhance your safety. Consider joining a local running club or group for scheduled runs. Local running stores are a great resource for tracking down small groups of runners just like you who’d love to buddy up.

Carry a Phone

Carry a fully charged phone with you, but try not to rely solely on it for safety. It’s essential to have it as a backup communication tool. Any help you can summon with your phone is more than a few minutes away. If you feel threatened, you need to take action that immediately puts you into a safer position. Also, don’t fall into the “I’m safe as long as I’m talking to my friend on the phone” trap. Just as you can’t fully pay attention to driving when you’re chatting on the phone, you can’t stay fully aware of your surroundings when running and gabbing. It may feel comforting, but in reality you are far less safe.

Trust Your Instincts

If something feels off or makes you uncomfortable during your run, trust your instincts and take action. This might mean altering your route, seeking help, or if the situation is not immediately threatening but you still feel unsafe, calling someone you trust to come get you.

Self-Defense Training

Consider taking self-defense classes to learn basic techniques that can help you protect yourself if needed. Sometimes small tactics that you can learn quickly and easily will make a huge difference.

Carry Personal Safety Devices

Carrying personal safety devices while running can provide an additional layer of security. Mostly we are talking about personal alarms, pepper spray, whistles, and tactical flashlights. Anything potentially lethal may put you at risk of having it used against you. When it comes to using a personal safety device in a potentially dangerous situation, it’s better to stay well within your ability level. A quick search online will uncover options you have probably never heard of, but here are quick descriptions that cover most options:

• Personal alarms emit loud sounds to startle potential attackers and attract attention.
• Pepper spray is a non-lethal tool that can temporarily incapacitate an attacker, but it’s essential to learn how to use it properly and be aware of legal regulations. 
• Whistles are simple yet effective for drawing attention to yourself in emergencies, but if there is no one around to help, they are useless. It’s good to carry a loud whistle with you when you run but don’t think of it as a first line of defense.
• Tactical flashlights have blindingly bright and tightly focused beams (usually adjustable). Typically, they are also sized and shaped to hold in your fist for use in self defense. Obviously, the flashlight beam will only work for self defense at night or if you run in sewers or underground lairs of evil overlords. In the best situation, the light is only a momentary defense. It can give you a second or two to pull out pepper spray or flee in an unpredictable direction. If the tactical flashlight is shaped to work as a physical protection measure, be sure you know how to employ it before you have to.

Proper training in using these devices is crucial to ensure you can use them confidently and accurately when needed. Always consider the legal implications and local regulations regarding their possession and use. Regularly check to make sure your devices are properly working and you remember how to use them effectively. Batteries in tactical flashlights can run down quickly so check often. While personal safety devices are valuable, they should complement other safety measures, such as route planning, awareness of surroundings, and trusting your instincts, to ensure a safe running experience.