Run Safe

Top tips to help female runners avoid running into danger.

 Lone runners

Running in a group or at least with a partner is always going to be safer that going alone, but when solo training is unavoidable... 

• Tell the people you live with what your route is and what time you expect to be back.
• Try to vary your running time or route. This will not only alleviate boredom but it is safer too. If your routes are limited, run your usual circuit in reverse.
• Don't make a potential attacker's job easy - avoid poorly lit areas if running at night.
• Borrow a dog! If you don't have a canine companion, borrow a friend's - it will make any would-be attacker thick twice.
• Carry a personal alarm as a deterrent, or a mobile phone to make a call in an emergency.
• Carry some money or a travelcard, so you can get home by public transport or taxi if you need to.

Dress safe

Dressing appropriately for the weather will do a lot for your comfort and make for a more pleasurable run, whether it's adding layers in the winter, a light waterproof jacket if it's raining or windy, or sun cream in the summer, but also think about safety:

• Wear reflective or high-viz clothing at night, especially if you're running on the road.
• Make sure you shoelaces are well fastened with double knots.
• Some people act as if they have never seen a runner before and can't help but jeer - if you are subject to such behaviour, just to ignore it and carry on running!

Listen up

It can be easy to find yourself so "in the zone" that you are completely oblivious to anything or anyone around you, but be aware of your environment for a head start on safety.

• Listening to music is great for motivation but having your iPod turned up too loud can drown out the engine of a curb-crawling car, or the footsteps of someone behind you. If you must run with music, turn it down a notch or two!
• Use discretion when acknowledging strangers - if someone asks for the time or directions, be friendly, but try to keep moving while you shout the answer.

On the road

While it is preferable to stick to parks or cross-country routes on outside runs, sometimes roads which lack pavements are unavoidable.

• Run against the direction of the traffic so you can see vehicles approaching you, and so they can see you. This can also make a potential curb-crawler's life more difficult.
• Never listen to headphones when running on roads without pavements.

Safe running!

By Emily Baldwin

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Now share your tips for staying safe via the comments box below.