Staying Safe While Running Outdoors: Simple Safety Tips Every Runner Should Know

Staying Safe While Running Outdoors

‍

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).

‍

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

‍

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

‍

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

‍

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

‍

‍

Let Someone Know Where You Are

‍

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

‍

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

‍

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

‍

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

‍

‍

Consider Carrying Some Form of Protection

‍

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.

‍

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.

‍

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

‍

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

‍

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

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

‍

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.

‍

‍

Make Yourself Visible

‍

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

‍

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.

‍

Focus on:

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

‍

‍

Be Smart About What You Share Online

‍

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

‍

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.

‍

Avoid:

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

‍

Instead:

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

‍

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

‍

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

‍

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

‍

‍

Stay Aware

‍

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.

‍

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

‍

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

‍

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.

‍

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!

‍

‍

The Bottom Line

‍

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

‍

A little preparation goes a long way.

‍

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.

‍

The goal isn't to run scared.

‍

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

‍