Running/Walking Safety Tips
In honor of all those who have felt threatened while running or walking, and to those who have been through worse.
I started running in 2013 when my friend Julie convinced me to run a 5k. As the soreness decreased and the endorphins increased, that 5k turned into many early morning and late night runs to relieve stress, and eventually training and running 5 half marathons.
I have been an active runner since then and have endured all types of trauma in my running practice. The most “groundbreaking” one, of course, was being hit by a car, but I have also been followed, stalked, whistled at, honked at, taken pictures of, and even once flashed while running. All of these incidences could be considered just as traumatic in certain ways.
Not only have I ran for years, but I also love going on walks. I walk my dog and take walks alone several times a day on a varying schedule. Like running, walks are also a form of therapy for me. I love to move my body, to see the sun, to disconnect from work with music or a podcast or hop on a phone call with a friend. All of these things are critical to my overall mental and physical health and how I show up for others in the rest of my day. These forms of movement and time in nature are non-negotiable for me.
The fact these beautiful tasks are threatened is not something that is new to me, but I’m deeply reminded of that threat when horrific incidences are blasted in the news. I have always diverted other directions when construction workers yell at me, when men stare at me a little too long, when get I cat-called, when cars slow down next to me, when men have chased (yes actually chased) and grabbed me. I am a target as a woman, and I am also small. This divergence we take is such a sad fucking truth that I (we) have to live with almost daily. All I can say is how sad it is, but also that it is what it is. It sucks and I wish I could change it. I’ve avoided reading too much of what has happened this week because I know so truly that it could easily happen to me, and it’s scary.
I took suggestions this week on Instagram and Facebook to ask what other women (or men/nonbinary) do for self-protection when walking or running alone. I got a few suggestions, but honestly I mostly heard a lot of “please share what you find out”. So, I’m here to share what I personally do and also to share the suggestions I was given. I hope that his helps you to feel a bit safer and more prepared when you’re… you know, just existing in public.
Run/walk in a group. This is the most obvious one, as perpetrator(s) will/may feel less empowered if there is more than one person. If you have a local run group, try to join them if the time aligns with you. If it doesn’t, try to find people that can run at the same time you do. There is power in numbers.
Tell not just one, but a few friends that you are running. People are busy and may not always respond right away even when you tell them you’re running, so tell at least two people. Let them know the amount of time you expect to run and that if you don’t text them back at this time to call and check in with you. Tell them your location, your route, and even what you’re wearing.
Share your location and keep your phone on you. I share my location with the same friends that you text that I am running. I know running with your phone can be annoying, but I always have it on me in case I need to use it at some point and so that my location is known to somebody. I know that a lot of smart watches will also track your location and make calls, so that can work too (I believe you just turn your location services on on your phone and it connects to the watch). If the perpetrator was to succeed and your lost your phone/watch on the spot, at least others would know where you were picked up.
Running in the opposite direction of traffic. Most of these abduction incidences happen when a car is driving by, so I find peace in seeing when a car could will be driving by me instead of not seeing them from behind.
Don’t use noise-cancelling headphones or wear just one headphone. Being able to hear if someone yells at you (although it sucks) gives you a heads up. I’m the worst about this, because I love to absolutely blast music (also a form of therapy), but I try to turn it down, especially if nobody else is around.
Daylight. This is another one that’s probably obvious but also not always feasible. Running in the dark is the only time a lot of people can run, including myself, so I know this one cannot really be avoided. If I am going to run in the dark, I try to pick routes where there are other runners. A headlight can be helpful for seeing, but I also think it draws more attention. In my opinion, the location that you run is key is you’re going to run in the dark. I try to run where I know others will also be running so there is better chance of others being around me in case something were to happen. I find such comfort in others seeing what could potentially happen.
Vary your walking/running route and time if you can. Try not to do the same thing every day. Don’t be predictable, as this can make you an easier target if someone drives by you everyday.
Know your route beforehand and have it planned out. If you plan to run/walk, you can drive by to see the route in the daytime to see how populated it is at that time, how close cars can get to you, and places that you could run to in case something were to happen (yes, I am extremely sad typing this out).
Wear more covered clothing. This is huge. Sadly, the humidity in Arkansas in the summer calls for a sports bra and spandex, but I do try to wear a t-shirt if I can. I get so many more threats when I am wearing tighter/less clothing. I’m not going to wear a large sweatshirt in the summer, but I have. Find a balance and if you feel super threatened, it’s best not to show too much skin. I would say f*ck the system and wear what you want, but it’s more serious when you’re at such a risk.
Wear your hair in a bun instead of a ponytail. Sadly, longer hair may be deemed more “attractive” to many people, so I bun it up if I can - maybe I look less feminine this way? I’m unsure, but I got this recommendation a few times and I also have done and thought of this myself.
Know how to call for emergency on your phone. You can hold down the side button and volume button at the same time. Keep holding it and a countdown will begin, sound an alert, and call 911. I have this in my mind to do while I was running away so I could be on the phone with someone. This is another benefit to keeping your phone on you while running. If you have Airpods in, you can also tell Siri to call 911.
Turn off your location services on walking/runnings apps. I use Strava since I recently started running again and I really like, but I used the Under Armor app for about 5 years since it was free. I’m pretty open to whoever follows me on social media, but I am keeping my running route private. Whatever app you use, turn off your map (to people you don’t know, or at least be selective about who sees it).
Krav Maga defense classes were recommended several times for self-defense. I have not done them, but it’s something worth looking into to know how to defend yourself. I would also check locally to see if anyone offers self defense classes for women.
PPE:
Carrying personal protection equipment while is great and hopefully the last resort. I use a hand held taser because that is what I am most comfortable with and it fits easily in my hand. I think it is really important to think about what you as an individual will be most comfortable with using if you were in a situation where your adrenaline is high and you are scared. I know that I would be capable flip a switch and tase someone very quickly, but I wouldn’t be great at stabbing a perpetrator with a ring or pulling out a gun. Choose what you will be most effective in using. I also recommend something you can hold IN your hand, because a fanny pack is nice, but sometimes it could take time to get the PPE out in time. I suggest a taser, a metal stabbing ring, a small knife that can go around your wrist, pepper spray, or this alarm (I like it because you can clip it - dangling items that are on you while running sucks). When I’m walking, I carry these devices in a fanny pack. I do not have any experiences with guns and don’t feel safe recommending that.