Staying Safe While Running Outdoors

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With the warmer weather coming our way, you are dusting off some running shoes and heading out to your local trail + down around your neighborhood. Running outdoors is generally safe, but it’s not risk free (like anything else we do in life).

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A few simple, intentional habits can significantly reduce your risk without making running feel stressful or restrictive.

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Running can sometimes mean:

• You’re alone
• You’re distracted
• You’re in environments you can’t fully control or maybe running somewhere brand new
• Unpredictable wildlife

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So we want to focus on controlling what we can during these times so you feel confident and safe.

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Let’s dive into what steps you can take to do this.

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Let Someone Know Where You Are

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If you’re running solo, especially early morning, evening, or on unfamiliar routes, make sure someone knows your plan.

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This can be:

• Live tracking from your watch or phone
• A quick text with your route and expected return time
• Sharing location from your phone

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Our phones are pretty smart too and can sense if you were to fall.

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Make sure you have emergency contacts listed in your phone and watch, and some sort of identifying information on you in case of emergency.

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Consider Carrying Some Form of Protection

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There are plenty of options out there and some you may agree with / disagree with while there are others you may feel more comfortable using.

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If you are going to choose an option such as a firearm, make sure you have the proper permits (if necessary), you have used it before, you are 100% familiar + comfortable with it and know how to carry / the laws in your state.

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Other options you may be more inclined to choose are things like pepper spray, a knife, other devices.

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GoGuarded is a brand I’d highly recommend you review to see what products you’d feel most comfortable using.

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It’s important that if you have some sort of protection that you:

• Know how to use it
• Have practiced
• Can access it quickly

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If it’s buried in your pocket or you’ve never tested it, it’s not doing much and would be more of a hazard for you.

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Make Yourself Visible

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If you run during sunrise, sunset, or in the dark, visibility is non-negotiable.

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Drivers can be distracted more often than not lately, and making yourself visible is going to be the best thing you can do for yourself.

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Focus on:

• Reflective gear
• Bright or contrasting colors
• Clip-on lights or headlamps

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Be Smart About What You Share Online

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This is one of the biggest (and most overlooked) safety gaps.

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In a world where we LOVE to share fun pictures, accomplishments, etc., it can also mean that you’re exposing your location to the masses.

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Avoid:

• Posting your exact route
• Sharing the same start/end points regularly
• Uploading runs in real time

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Instead:

• Post after you’re done
• Keep location tags general

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Showing landmarks of your daily running spot that could be easily found shows your patterns, maybe your neighborhood where you live.

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Be mindful of how you’re sharing and who you are sharing it with.

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Keeping running apps like Strava on a “friends only” basis depending on what locations/info is shared is recommended.

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Stay Aware

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Most people prefer to wear some sort of headphone or have music, a podcast, or something chirping in our ears to keep us entertained during runs.

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When you do this, make sure you are doing the following:

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Try:

• Lowering volume
• Using one earbud (keeping the earbud in on the side that is NOT facing traffic)
• Staying mentally present
• Using open-ear headphones like Shokz

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The goal here isn’t to make you afraid or hyper aware of everything when you’re just trying to go out for your run.

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It’s to keep you thinking about steps you can take to increase your safety and get out there for more runs in the future!

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The Bottom Line

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Running outdoors is one of the simplest and most effective ways to improve your health, reduce stress, and build fitness.

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A little preparation goes a long way.

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By sharing your location, staying visible, remaining aware of your surroundings, being thoughtful about what you post online, and having a plan for emergencies, you can significantly reduce risk while continuing to enjoy the freedom of outdoor running.

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The goal isn't to run scared.

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The goal is to run smart, stay safe, and keep logging miles for years to come.

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