Column 28, May 2010

Safety tips for female runners

Running for the most part is such a positive experience for women, but unfortunately up to seventy-five percent of female runners deal with some form of uncomfortable incident whilst running.

Usually this is just a verbal event, but it is still wise to learn how to avoid more serious confrontations.

Crime is opportunistic, and as runners we are frequently out alone, at odd times, in quiet places.

Some female runners make a conscious decision not to sacrifice personal schedules and run by themselves in almost any setting.

However, giving a little thought or pre-planning for worst case scenarios should ultimately empower you rather than create paranoia, so here are a few safety tips:

Run planning

Get a running partner

If running by yourself, vary routes and the time of day you run

Inform someone of your estimated time back and planned run route

Run without music if you are in an isolated area

Carry a cellphone if your running route is not within shouting distance of populated areas

Wear reflective gear at night or when light is low. You will be more visible to motor vehicles, and more memorable to passers-by

Plan to run in daylight where possible or in well lit, populated areas

Note prior to your run which businesses are likely to open and busy at certain times

Know where payphones are, and take change if you do not carry a cellphone

During the run

Run like a runner. Predators look for specific vulnerability traits in a victim. Running with good posture, head up, looking forward, with a relaxed confident stride makes for a better, safer runner.

Be aware of your surroundings and stay alert. Are there poorly lit places ahead, cars parked in quiet areas, who is in front and behind you, has a car passed you already? Think about possible escape routes in case of confrontation.

Leave a gap to parked cars, bushes or blind spots

Run against the traffic so you are more aware of what is going on with approaching cars

Trust your intuition. Intuition and fear are deeper parts of your brain speaking to your conscious mind and they exist to keep you safe. In this situation do not try to rationalize these feelings, and don’t be afraid to cross the road, change your run route or stop in at a shop/house if you feel uneasy

Look passers-by in the eye so they are aware you could identify them if required

If confronted verbally

Keep running towards more populated areas

Ignore comments, verbal harassment, and distracting behavior (cars, horns, pedestrians). Keep running

Do not approach a car to give directions or the time of day. Be friendly but keep your distance and keep moving. Point to the nearest information source, shrug your shoulders, but keep moving.

If you feel you must respond to questions, stay relaxed, make eye contact, and speak with a loud clear voice. Get a clear mental description of the person/car involved.

If you feel threatened ask passers-by for help, but be specific about your predicament as people will avoid getting involved in situations they don’t understand eg “this stranger is harassing me please come and help” is more useful than “help me”.

An extra word on travel

Often women avoid running whilst traveling to unfamiliar towns, or resort to run-down hotel treadmills as a safer, but less enjoyable workout. But with careful planning you can keep to your training schedule:

Search out regular joggers in the area eg hotel staff, that you can discuss the safety of the surrounding area. Use a local map, and get them to be specific about particular areas to avoid, which roads are busier and better lit.

Keep track of landmarks so you don’t become lost

Keep a little in the tank - running to exhaustion is fine when you are in familiar surroundings, but away from home it is best to reserve enough energy for a fast getaway if you feel you are being followed.

Be assured that statistically running is very safe. Unfortunately the reality is that women are more likely to be attacked by someone they know than a stranger, and for this reason it would be wise for all women to consider a self-defence course and learn simple, effective defence and fighting techniques.

So plan ahead and be aware, but run with all the confidence and enthusiasm you deserve.