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Discover female running safety tips while out on your next run.
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I have a confession to make.
I haven’t always been the safest runner. I’ve prioritized in the running early morning in the dark to check off a training run over my own safety. I’d heard stories of runners getting attacked but I would do it anyway because running later in the day was inconvenient or “too hot.” Even though I knew the dangers, I still participated in these risky behaviors because I thought that nothing would happen to me.
I am lucky nothing happened to me. As I’ve gotten older I’ve made specific changes in my running strategy to enhance my own personal safety while I am out on a run. While it’s an uncomfortable conversation, it’s important to understand how to run safely as a woman.
Is It Safe to Run As a Woman?
Running is a fantastic way to improve your physical and mental health. It’s an exercise that can be done almost anywhere. It’s important to prioritize your safety while enjoying your runs. There are ways you can adjust your habits as a female runner to provide added safety to your run.
Here are a few tips to help you stay safe and make the most of your running experience.
Safety Tips for Female Runners
Here are a few strategies for overall female runner safety:
- Vary Your Routes: Try various running routes! This will help keep you from getting bored and also keep your route less predictable. Choose your route in well-lit, populated areas, and try to plan your run during daylight hours. If you can’t run in daylight, consider running on a treadmill. I’ve also added running on my way to work as a option to run a little later in the morning and squeeze in my training runs when the sun is up.
- Share Your Location with Friends: When I lived with my best friend, Dyan, we started sharing our locations so she could keep an eye on my while I was running. Sometimes I’d monitor her location when she was on dates, but that’s a story for another day. Sharing your route and location can help alert your friends if something is wrong if you’re off course or your dot has stopped moving completely. Also sharing what time you’re planning to return can help alert your friends if something is amiss.
- Carry a Personal Safety Device: Carrying a personal safety devices for runners is key to having a bit of protection. A whistle, pepper spray, or personal alarm can be invaluable in emergencies. I like that my running vest has a little whistle sewn into a pocket which gives me a little added sense of security.
Personal Alarm for Female Runners
I recently partnered with Elos Skateboards specifically because they have a personal safety device as one of their product offerings. It’s a small device you can clip on a keychain, running belt or vest. It has a light (with solid and strobe options) and to activate the sound, you simply pull out the mechanism for 130db of noise.
- Stay Alert: Be aware of your surroundings and try to avoid distractions like headphones at high volume. Consider getting a pair of open-ear headphones (they use bone conduction technology so you can hear music without something in your ear) or a clip on speaker so you can hear things like cars, bikes or other runners while you’re on your run. If something feels off, change your route or find a safe place to call for help.
- Find a Running Group: Miles can be so much better with friends (and if you don’t have running friends, you can make them at run club). I personally find run clubs to be the best form of accountability for completing my training runs. Check with your local running store if they host group runs (for my Chicago friends, Fleet Feet has FREE Monday night runs at all of their locations).
- Hide Your Start and End Points on Running Apps: Apps like Strava are fun for sharing your running adventures, however they pose a huge safety issue for showing where you live and where you run. Strava allows you to hide your start and end points (or hide your map altogether). Consider making your profile private for an added safety feature.
Related Post: Looking for additional tips for how to safe running solo? Check out this post with solo running safety tips!
Additional Running Tips for Women
Overall, running should be fun!
- Listen to Your Body: Pay attention to your body’s signals and adjust your pace or distance as needed. And if you need a walk break, take one! I think one of the biggest lessons I learned while training for my first marathon is I can start walking if I need it. I thought I’d have to run the entire thing, which really stressed me out!
- Hydrate Properly: Drink plenty of water before, during, and after your run. Adding electrolytes to your week can help ensure you’re ready for the longer miles.
- Fuel Your Body: Make sure you’re fueling properly the days before your long run and during your actual run. Nutrition is personal, so what works for me might not work for you. Use your long runs as a dress rehearsal for race day and keep notes on what works for your body.
Related Post: Want advice for how to fuel your body as a runner? Learn how to work with a nutrition coach to feel your best on your runs!
One More Safety Tip for Female Runners
We can do everything perfectly when it comes to personal safety and still find ourselves in danger. The best protection is to be aware and take preventative measures to minimize the risks. Keep in mind, safety should always be a top priority, but it shouldn’t hinder your enjoyment of this fantastic form of exercise.
What your safety tips for female runners? Leave a note in the comments to share with this community ideas for staying safe while running!
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