{"id":51656,"date":"2016-08-12T11:15:44","date_gmt":"2016-08-12T15:15:44","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=51656"},"modified":"2021-08-18T14:58:26","modified_gmt":"2021-08-18T18:58:26","slug":"running-safety-tips-self-defense","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/running-safety-tips-self-defense\/","title":{"rendered":"Running Safety Tips from a Self-Defense Expert"},"content":{"rendered":"
\"Running
Photo: Pond5<\/a><\/em><\/figcaption><\/figure>\n

If you\u2019ve read the news lately, you\u2019ve probably learned about the tragic events<\/a> involving two women who went out for a run and never made it home.<\/p>\n

And while hearing about their attacks is definitely frightening, it doesn\u2019t mean you should give up your outdoor running routine<\/a>. (Keep in mind, too, that these incidents aren\u2019t common, despite these recent reports.) Following a few best practices will help ensure your well-being and keep you protected from potential assailants.<\/p>\n

First and foremost: Know your surroundings, says Jennifer Cassetta<\/a>, Sabre<\/a> ambassador and self-defense expert who created the Stilettos and Self Defense DVDs<\/a>. \u201cThe most important thing is situational awareness,\u201d says Cassetta. \u201cThat\u2019s a broad term, but it means you assess the situation before acting.\u201d<\/p>\n

Here\u2019s how to create a safer scenario for yourself.<\/p>\n

RELATED: <\/strong>9 Things I Wish I knew Before I Started Running<\/a><\/p>\n

7 Running Safety Tips That Could Save Your Life<\/strong><\/h3>\n

1. Go the Crowded Route
\n<\/strong>Don\u2019t run in secluded areas where you\u2019re the only one around \u2014 especially on days when you can\u2019t find a buddy to join you, says Cassetta. (It\u2019s best to always run with someone, but we get it \u2014 sometimes that\u2019s not possible.) It can be life-saving to go the extra mile and stay on a path with other people around, rather than taking a shortcut through dark, empty streets or isolated areas in a park. If you often hoof it alone, consider joining a running club<\/a> or signing up for community workouts. Nike<\/a>, Jack Rabbit<\/a> and Black Girls Run<\/a> organize large group runs for all levels. Have a pup? Bringing a dog<\/a> with you will help deter attackers, too.<\/p>\n

2. Let Friends Track Your Run
\n<\/strong>Always tell your roommate, a friend, your mom or sister (anyone you\u2019re close to!) that you\u2019re heading out for a run and when they should expect you home. Even better, download an app<\/a> that lets your loved ones follow you on your route. MapMyRun<\/a> has a live-tracking feature you can easily turn on and off. Strava<\/a> also just added a safety function, called Beacon, that sends a text to your chosen contacts with a link for live tracking so friends can see if you go off course. One place you shouldn\u2019t share your info, though: social media. Feel free to post about your running success, but avoid showing specific routes.<\/p>\n

RELATED: <\/strong>50 Running Resources for Speed, Strength and Nutrition<\/a><\/p>\n

3. Tune Into All Your Senses
\n<\/strong>\u2026Not your actual tunes. Of course it\u2019s nice to have a distraction when you\u2019re running, which is why many people listen to music or podcasts<\/a>. But to truly be aware of your surroundings, it\u2019s best to hit the pavement sans headphones, says Cassetta. (Can\u2019t clock miles without \u2018em? Turn the volume down or just wear one earpiece.) It\u2019s also vital that you can see everything around you. Cassetta suggests avoiding hoodies \u2014 they block your peripheral vision \u2014 and too-dark sunglasses.<\/p>\n

4. Look Confident
\n<\/strong>Even if you\u2019re a little scared on the road, it\u2019s a good idea to fake feeling secure. \u201cIt makes you look less vulnerable,\u201d says Cassetta. That means running with a strong posture (plus, good form<\/a> = better run) and making eye contact with people you pass, instead of keeping your head down. This will also let potential attackers know you could identify them, if necessary.<\/p>\n

RELATED: <\/strong>Why Confidence is Key to Achieving Your Fitness Goals<\/a><\/p>\n

5. Bring Back-Up
\n<\/strong>To make you feel even safer, carry some pepper spray<\/a>, Cassetta suggests. Just make sure it\u2019s within reach, so you don\u2019t have to go into your fanny pack if you do <\/em>need to spray someone in the face. An armband like the Sabre Runner Personal Alarm<\/a> will also provide protection, as it creates a loud sound, audible up to 300 meters.<\/p>\n

6. Picture Different Outcomes
\n<\/strong>It\u2019s tough to be prepared for a surprise attack, but Cassetta recommends visualizing how you would handle the situation if someone does grab you. You can practice it at home, making your reaction more of a natural reflex. Also, don\u2019t stop running if someone asks you a question, even if he\u2019s just asking for the time. \u201cThat\u2019s usually how an attacker will approach their victim at first,\u201d says Cassetta.<\/p>\n

RELATED: <\/strong>The 4 Self-Defense Moves You Shouldn\u2019t Live Without<\/a><\/p>\n

7. Practice Self-Defense
\n<\/strong>Taking a self-defense<\/a> class is always a good idea, but if you can\u2019t get to one, know this: The three most effective targets for stopping an assault are the eyes, throat and groin. Besides yelling and flailing if someone touches you, try kneeing the groin, punching the throat or sticking your fingers in his eyes. You shouldn\u2019t be afraid to fight back<\/a> \u2014 but we hope you never have to.<\/p>\n","protected":false},"excerpt":{"rendered":"

You\u2019ve heard you shouldn\u2019t run alone, but let\u2019s face it, sometimes that\u2019s inevitable. Follow these tips for keeping yourself safe while jogging the streets. <\/p>\n","protected":false},"author":51,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[21,24,6],"tags":[288,289,108,84,341,357,283,100],"class_list":["post-51656","post","type-post","status-publish","format-standard","hentry","category-cardio","category-exercise","category-fitness","tag-cardio","tag-exercise","tag-running","tag-safety","tag-tax1living-well","tag-tax2running","tag-tracking","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/51656","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=51656"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/51656\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=51656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=51656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=51656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}