How to Run Alone Safely: What You Need to Know

Some people turn to running to relax the day and focus on themselves. It not only offers moments of relief from everyday stressors, but can also promote community through local groups, organizations or clubs. Although this isn’t for everyone; Maybe you like to walk alone. But is there safety in walking alone?

Bottom line: walking alone shouldn’t be dangerous. But forces beyond our control make it impossible to completely eliminate risk – especially for women.

Continue reading: Best running shoes for women for 2022

Is it okay to walk alone?

Yes, of course it’s okay to walk alone. Some runners I know personally prefer to run alone. Not everyone has access to local running clubs or other running buddies, especially if you’ve just moved to a new city. Even if you do, you may be training for a specific race and need to run longer distances than your friends. In any case, every runner has to run alone every now and then.

However, running alone is not without its risks. A 2017 Runner’s World survey found that 43% of women have experienced some form of harassment while running, compared to 4% of men. In another Runner’s World survey two years later, 67% of women said they were sometimes afraid to run for fear of being attacked.

New stories of violence and statistics like the ones above make it scary to walk alone. But it shouldn’t stop you from walking alone.

Here are some tips to keep in mind.

Continue reading: What to do if you are harassed while playing sports?

7 tips for walking alone

This is risk avoidance – no risk prevention — although these tips may give you peace of mind the next time you run.

Do you know the area

If you’ve recently moved to a new city, take the time to get to know the area before you run. Be aware of where you see the most runners, ask about the safest neighborhoods, and avoid bad neighborhoods at night. The best running areas are usually crowded during the day.

Avoid running with headphones

Loud music can distract you from your surroundings. Especially when driving alongside heavy traffic, you want to hear if a car is honking or coming towards you. The same goes for running alone. Music can distract you from hearing someone behind you.

If you can’t walk without listening to music, turn the volume down or just wear an earbud.

Bring pepper spray

Pepper spray is an accessible and affordable means of self-defense. When running, it can be stored in a belt bag around the waist or in a zip pocket. My running friend keeps hers in a small zip pocket on the back of her running shorts.

Before you run with pepper spray, you should know how to use it properly in an emergency situation. First, hold the spray upright with the opening facing the attackers. Turn off the fuse by turning the top counter-clockwise. Press down on top and aim for the face.

Make sure someone knows your location

This is a simple but effective security tip. The GPS or Find My Friends application installed on an iPhone ($285 at Amazon) or Apple Watch ($199 at Best Buy) can let someone else know your location while you’re running – perfect for an emergency. The Life360 app on an Android or iPhone is also a great location tool. It can be applied to things other than running – a good tip in general if you’re traveling alone.

Run with your phone

Your phone is a great tool. It can record your time, speed and mileage, and can be used in an emergency. A working cell phone or Apple Watch is also needed if you want someone to know your location while you run.

Vary your daily route

According to Stalkingawareness.org, nearly one in three women and one in six men will experience stalking at some point. Running at the same time, in the same place, and on the same loop every day can be dangerous if someone follows you. Change up your running routine every now and then.

Be careful what you share on social media

For the same reason you should vary your route, you shouldn’t share your daily runs on social media. Anyone can view your location and route data via social media if you choose to share it. If you want to keep running apps like Strava, change your privacy settings to followers only. This way your runs are not public. Strava also hides your start and end point from you.

You are not alone

As a runner, I’m scared too. The news is often saturated with stories about women and men who have lost their lives while running. These random acts of violence make no sense and the victims cannot be held responsible for what happened to them. They may even have followed the tips on this list. Not every tragedy can be explained or prevented.

Runners should not be ashamed; they have to be sure. Whether you run alone or not, you should feel comfortable when you exercise.

I recently started walking my dog. I always have my cell phone with me. I try to keep my music volume down and my head spinning. Sometimes I vary my route and run with a friend in the morning when it’s still dark. I carry pepper spray.

We shouldn’t have to do all this to protect ourselves. But in the meantime, I hope these tips prove helpful.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified healthcare provider with any questions about a medical condition or health goals.