Feeling the fresh air in your face, exploring new paths and routes, and experiencing the subtleties of the seasons; there’s nothing quite like a run in the great outdoors to invigorate the mind, body, and spirit.
I have been an ardent runner virtually all my adult life, seeing running as a treasured time to enjoy solidarity and space for my thoughts. That said, running is, sadly, not without its risks, especially for women running alone.
Sexist jeers, wolf-whistles, and derogatory remarks are pretty commonplace for women runners. While I have not experienced any real threats to my safety when running, I have been forced to become used to intimidating unwanted attention. I often quicken my pace to get past such offenders, which are almost always men.
And I’m not alone in my experiences. An international survey compiled by Adidas, found that 92% of women are fearful for their safety when they run. The survey, which asked 9,000 runners about their experiences and perceptions of safety and running, found that over half (51%) of women are afraid of being physically attacked, compared to 28% of men. Over a third (38%) of women have experienced physical of verbal harassment.
With only 62% of men recognising the issue, and only 18% believing the responsibility mostly lies with men to help women feel safer when running, the research demonstrates the need for change in attitudes and action.
But until such change happens, the best that women can do is to take precautionary steps to help safeguard themselves when running alone.
Having gained entrance into the Great North Run this year, I have stepped up my training plan. As such, I’m pounding the street with even greater vigour. Like many runners, my running activity typically takes place after work in the dark, which increases the risks. I am certainly looking forward to the arrival of the lighter evenings.
As a veteran solo female runner, here are my tips on how to help stay safe when running alone, especially at night in the dark.
Use GPS tracking
GPS trackers have become incredibly popular among runners. Gadgets like Apple and Garmin watches, not only track a user’s running progress and help athletes meet their physical and fitness goals but can also be used to track the user’s location in real-time. This would be particularly helpful in the case of an emergency. Some more advanced running watches even allow users to send alerts to a designated emergency contact if they need help.
Choose a well-lit route
It’s not always possible, but when it is, opt to run on a well-lit route. The streetlights will keep you visible to other pedestrians and traffic, while limiting the risk of nasty surprises. It is also advisable to stick to routes you are familiar with after dark, and avoid venturing into areas that have higher levels of crime.
Avoid running with headphones or limit them to one!
Today, exercising with iPods and earbuds is second nature to many. Having started running days well before the digital era, I am of the ‘old school’ cohort of runners who stride the streets music free. For safety reasons, having nothing obstructing your hearing is ideal, as that way you are most alert to your surroundings. But if you like to listen to music or a podcast when running, it is sensible to keep the volume down so you can hear the ambient noise. It is also a good idea to leave one headphone out so you remain more vigilant of your surroundings.
Wear reflective clothing and a head torch
When running in the dark, the more visible you are to traffic, cyclists, and pedestrians, the better. From hi-vis vests to reflective armbands, there is a wealth of reflective gear available for runners, designed to improve their safety. Wearing a head torch is also a good idea, making you more visible to others, and your surroundings more visible to you.
Tell someone where you are running
Before you go out on a run, always inform someone of your intended route, and what time you expect to be back. That way, if you are late returning, they can raise the alarm and try and make contact with you to ensure you are safe.
Vary your routes and time
It may sound a bit suspicious, but it is not uncommon for potential attackers to study a runner’s routines and habits. Make yourself a less easy target by being unpredictable with your runs by mixing up routes and times.
Run with a friend or running group
I personally love the solidarity on running solo but recognise the safety benefits of having a running partner, as, after all, there is strength and safety in numbers, especially when running in the dark. Most towns and cities, even villages, have running groups that put on organised runs. RunTogether is a good resource for finding group runs taking place in thousands of locations across England.
by Gabrielle Pickard-Whitehead
April 2024
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