For me, running has always been a way to relax and enjoy some precious “me” time. While I prefer the solitude of an early morning run, there was also something inherently peaceful in catching a beautiful sunset in the midst of your miles.
Sadly, as the years have gone by, its become more and more common for women to feel unsafe, while simply out doing something that they love. Unwanted catcalls or suspicious activity from passing cars or other pedestrians can happen at any time of the day, anywhere. Aside from running on a treadmill in the safety of your own home, there’s simply no way to completely eliminate the risks, but there are ways to help deter them.
Run in populated areas during the day.
While it’s nice to have the path all to yourself, without having to dodge others, running where there’s a lot of people can help preclude any potential attackers. If you find yourself alone and start to feel uneasy, consider turning back or changing your route towards a more populated section of town. Regardless of when you run, it’s important to always be wary of your surroundings, no matter how familiar you are with them.
Run without headphones.
Admittedly, this one is tough for someone like me, who prefers to run with music. However, there are definitely some precautions I’ve learned to take, while still being able to enjoy my tunes. Consider getting a pair of open ear headphones. You’ll find several options for ones that do not go directly into your ear canal, allowing you to fully hear your surroundings. If you’re like me, and can’t imagine life without your AirPods, be sure to run with the noise cancellation off and the volume turned down low. If you’re running in a new or unfamiliar area, consider ditching the headphones altogether.
Let someone know your route and allow GPS tracking.
Even though I live in what’s considered a smaller town, I’ve still adapted the habit of letting my husband know about how long I’ll be gone, and when to expect me back. I also share my location with him on my phone, which is always with me on a run, in case of any emergency. A lot of running watches also allow you to share your whereabouts as well, provided you’re using GPS during the run. While not as common, I’ve also had my husband take a pic of my outfit before heading out the door. Also, be sure that your phone is fully charged, even if it’s just a short run.
Take pepper spray or a hand held device with you.
My favorite thing to take with me on a run is either my Go Guarded ring or hand held with alarm. Both have a heavy duty plastic, serrated edge tool that can help protect you in the event of an attack. While the ring slips on your finger, the hand held secures to your hand with a strap, allowing you the freedom to run without having to grip anything at the same time, causing hand or arm fatigue. Pepper spray or even a whistle, are also great options.
Run with a group.
It can be a bit daunting running with other people, especially if there are those in the group that are much faster than you, but running with a group of people is not only a great way to help ensure your safety, but it also has the added benefit of making some new friends or even connecting with old ones, along the way. A good running group will always make sure that every runner has a buddy, though, and that no one is left behind.
While running alone as a woman can certainly feel scary, hopefully these tips can help you feel more secure and empowered during your run.
Tanya Koneczny
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Favorite Grandma’s Marathon Memory: My first ever Grandma’s event in 2015, the Garry Bjorklund half, when it rained the entire time. I got to see my family cheer me on along the course, even in the rain, and I ended up with a half-marathon PR.
Quote that guides, inspires, or embodies your training, racing, or life: Whether you think you can or you can’t, you’re right.
A Song that must be on your running playlist: Brave by Sara Bareilles
Favorite post-race beverage: Coffee cooler from Caribou Coffee
Reason you absolutely won’t run outside: Zombies or Sharknado.
2025 running goal: Run half marathon #30!