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How I train for a marathon now looks very different than how it did when I was younger. Most of the time, I feel confident and free, but every so often, a moment catches me off guard, whether it’s a car that slows down or honks, someone yelling from the sidewalk, or even just that eerie feeling that something is off.

That feeling of uneasiness always spooks me, and I am unsure if it is because I am more aware of the risks of running alone as a female or if harassing behavior is worse than before.

Safety Statistics Every Female Runner Should Know

In a 2024 study by the University of Manchester, two-thirds of women have experienced some form of harassment on their runs. The study reports the types of harassment, including threats, verbal abuse, being flashed at, physical and sexual assaults, or having objects thrown at them while out running. Women are navigating safety decisions that men often don’t have to think about. For me, I feel most vulnerable on a solo run. 

While I prefer to run with other people, there are some times when the logistics of a running meet-up with friends aren’t possible. There was a time when I valued completing the run over my personal safety. I brushed off statistics in favor of the idea it wouldn’t happen to me. I live in a huge metropolitan city, and I was plotting a dangerous course.

Female Runner Safety is Important

Over the years, I’ve learned how important it is to take my safety seriously. Even something as seemingly harmless as catcalling is still a form of harassment. It’s a reminder that we can’t always run with the same level of ease as others. 

Let me be clear: this post isn’t meant to scare anyone. It’s also important to note that you can do everything right and still be a victim of harassment or abuse. This post is meant to empower you. Running solo can still be peaceful, energizing, and fun.

It’s totally valid to want to feel a little more prepared before heading out for a run. These are the habits I’ve built into my own routine to help me feel strong, aware, and ready so I can enjoy my run.

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My Go-To Runner Rules for Solo Female Runs

Preparing for a Run as a Woman

Before I even head out the door, I check a few things that make a huge difference:

• Sunrise and Sunset Times: If I’m running early, I want to know exactly when it’ll start getting light (or dark). I try to avoid running before work before the sun comes up and instead opt for a run commute or on days when I work from home.
• Weather Forecast: I avoid situations where I might get stuck in rain, snow, or extreme heat.
• Live Tracking: I started sharing my location on my iPhone with my old roommate, specifically because I was running by myself. There are other options for live tracking, like Life360. Use whatever works for your tech setup. It goes without saying to only share your location with people you trust.

This part of the routine is quick, but it gives me peace of mind.

Runner Safety Gear to Consider

If I’m running when it’s dark (like in the winter), I add a little more to this list. Here’s what I typically carry with me:

• Reflective Gear: I like reflective vests or hats (I wore this Sprints hat for the London Marathon and it was very visible) that help cars see me, even during the day.
• Personal Safety Item: I’ve carried both pepper spray and an Elos alarm in the past.
• Phone: I always bring it, even on short runs. I use it for music, filming content, safety, and tracking.
• Blinking Running Lights: If I’m running at dusk or dawn, it’s important to bring runner safety lights. Having a small light clipped to your waist or shoe makes a big difference when it comes to visibility.

My current setup strikes a good balance between comfort and confidence.

How to Choose a Safe Running Route 

This part is huge as part of my safety protocol. I pick my routes intentionally, especially if I’m running somewhere new:

• I stick to well-lit areas and busy streets with traffic signals.
• I avoid alleys, wooded paths, or deserted sections of trails.
• I change my routes regularly, so I’m not predictable to anyone watching.
• I almost always run during daylight hours. If I can’t run during the daylight and I need to run outside, I look for a group run (my local running store, Fleet Feet Chicago, has fun runs several nights a week. 

If you’re looking for a little extra comfort, try checking out local run groups or meet-ups at your neighborhood running store. Running with other people is great for safety but also an awesome form of accountability.

How to Pivot If You Feel Unsafe During a Run

Unfortunately, there have been a few moments where I’ve felt uneasy while running solo:

• I’ve pretended to be on the phone (or called a friend) if someone was lingering too long nearby.
• I’ve turned around and headed straight for a crowded area like a coffee shop or store.
• I’ve even flagged down another runner and asked if I could stick with them for a bit.

The hardest part is staying calm. The adrenaline can be real, so I take deep breaths, assess the situation, and focus on putting distance between me and anything suspicious. It’s frustrating that, as women, we even have to think this way, but responding with calm confidence helps me feel more in control.

Important: If you feel like you’re in danger, call 911.

How to Recover After a Scary Run

When something unsettling happens on a run, I’ve learned that it’s okay to process it:

• Talk it out with a friend or a partner.
• Take a shower or a warm bath and light a few candles. Sometimes it helps to separate yourself from the experience.
• Talk to a therapist. It’s okay to acknowledge if something is triggering, even if you’re not sure what it is.
• Get back out there soon, even just for a short walk or jog, so fear doesn’t take up too much space in your routine.

Your body holds on to fear, but it also holds your power. Reclaiming your power doesn’t have to be dramatic! It can be as simple as showing up for yourself and following through on your commitments. If you need to take a few runs inside on a treadmill, do what you need to settle back in.

What a Runner Can Carry For Safety 

Here are a few things I regularly use and recommend to other solo runners:

• Pepper Spray or Personal Alarm: These items are small and easy to carry, quick to use, just in case. This personal alarm is my go-to on a solo run.
• Personal Safety Keychain: This keychain multi-tool provides an ergonomic option to turn your keys into a safety device.
• Bone Conduction Headphones: These are headphones that rest on the side of your head and leave your ears exposed. The sound plays through vibrations in your head, and it’s so wild to me (check out this wireless option from Shokz). You can still hear traffic, footsteps, or voices around me. Or you can opt to wear one earbud out to better understand your surroundings.
• Bright, Reflective Gear: Even if you’re running during the day, it makes a difference. Check out this reflective vest from Amphipod. 
• My Phone: Always keep it on you with a full charge.

These are my go-tos and are fairly easy to carry, no matter how far I’m running for the day.

Closing Thoughts: Runner Safety Tips

You deserve to run safely and confidently without second-guessing yourself or shrinking your goals. The habits I’ve shared here aren’t meant to scare you, and they’re certainly not foolproof. They’re part of a bigger mindset: one where we can enjoy solo runs and feel strong doing it.

Your safety routine might look different than mine, and that’s okay. The important thing is that you feel empowered and aware, not anxious or restricted.

Have a runner safety habit or tool you swear by? Drop it in the comments or tag me on Instagram—I love sharing ideas with this community and learning from other amazing women out on the run.

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