Self-Defense For Runners: How To Stay Safe On The Road

Unfortunately, it is commonplace for runners to be assaulted while participating in their regular exercise routine. A 2021 survey done by Runner’s World revealed that the majority of runners, 60%, have experienced harassment such as verbal or physical abuse while running. Regrettably, some runners have died or gone missing. It is essential to have knowledge of self-defense for runners.

Runners can take preventive measures to ensure their safety when running, such as choosing the location and time, running with a buddy, and carrying the necessary items. It is regretful that the act of running away alone cannot be used as an effective self-protection strategy and we cannot expect to always be able to outpace whoever may be chasing us. We cannot rely on our energy and excitement in these circumstances.

Self-Defense For Runners: What Should I Use?

In an optimal case, one has taken a class about self-defense for runners so as to gain knowledge of specific maneuvers to neutralize an assailant and be able to get away. Self-defense classes for runners are provided by a variety of institutions including YMCAs, fitness centers, and law enforcement agencies. A fast exploration on Google can assist you in discovering courses offered near you.

Joggers may also carry protective items like pepper spray, mace, something sharp, an alarm, or even an electrical shock gun. It is essential to research area regulations to determine which safety measures are allowed in your locale.

Should I Run With Pepper Spray?

It is beneficial for runners to carry pepper spray with them, provided they are well-schooled in the use of it. If an assailant strikes, you will not have the luxury of trying to figure out how to operate your pepper spray in the moment. You may even accidentally spray yourself.

Familiarize yourself with the pepper spray before an emergency situation arises by reading the instructions and practicing the necessary steps for proper use if you were to be attacked.

Incidentally, pepper spray and mace are not identical. Chemical mace is categorized as a noxious substance akin to tear gas. Pepper spray is categorized as a caustic compound and can quickly disable an attacker.

Should I Run With A Knife?

It is strongly suggested that you not jog while carrying a knife, as it could result in injury to oneself, or be utilized against one by an assailant. You can go for a jog with a self-defense tool like this knife-shaped ring.

When Is The Safest Time Of Day To Run?

It is recommended that running take place when visibility is high and there are other people present during the day. In general, this would be in the evenings on weekdays, and in the morning and early afternoon on the weekends. Aim to run in well-lit and well-trafficked areas.

How do runners stay safe in the dark?

In order to stay safe during nighttime running, runners should make themselves more visible and pay attention to what is happening around them. Therefore, jog in well-lit areas, put on a running safety vest with lights or a headlamp, and stay vigilant by not using earbuds or headphones and being aware of your surroundings as you are running.

1. Avoid running in the dark alone.

If possible, exercise when it’s light outside or go jogging with others. Being in a well-lit area or in the company of other people will reduce the likelihood of being targeted by a perpetrator or wild animal.

2. Run in well-lit areas with high traffic.

If you plan to go running by yourself in the dark, try to do it in areas where there is bright lighting and a lot of activity from runners, pedestrians, and cyclists. This will also lower your risk of an attack.

3. Be alert.

When jogging alone in a deserted spot or in the evening, it is best to leave your earphones behind. I had one earphone in when the owl snuck up on me from behind. I did not anticipate it nor did I observe it happening as I was absorbed in listening to Justin Bieber’s music. Also, don’t be distracted by texting and running.

Be aware of your surroundings. Scan the areas around and above you.

4. Make eye contact.

When you encounter other people, establish eye contact and even offer a friendly greeting. Ensure that they are aware of your presence and appear confident. Investigations indicate that perpetrators attack people who appear to be unprotected. So stand tall and proud. (This is good for your running form anyway.).

5. Run with your phone.

Go for a jog with your cellular device in a place where it is quickly retrievable so you can make a phone call for help if you ever require it. I really appreciate the rare sports bras that have pockets on the front (I’m not sure if I should attempt to make some myself?). However, if you possess it, keep it in your less dominant hand so you can use your strong hand if required.

You can also keep track of your phone activity through Garmin or apps such as Strava. Get more instructions here.

6. Change routes.

If you come across a person who is making you feel wary or you’re in an area that appears unsafe, go with your intuition and alter your path. Do not be timid about crossing the road or reversing direction. It is more essential that you remain safe rather than risk possibly offending someone emotionally.

7. Be strong.

If you have been searching for something to propel you to begin working on increasing your strength, then this could be your inspiration. Strengthening your upper body will not only improve your running performance, but it will also give you the capacity to protect yourself if need be. Doing exercises with your own body weight, like push-ups, pull-ups and tricep dips, a couple times per week will improve your fitness level!

8. Stay private.

It’s advised that you do not post your running paths consistently on online networking or applications like Strava. Examine your Strava privacy settings to guarantee that only your followers will have the ability to observe your runs. You have to go into “Edit Past Activities” to make your runs private, rather than counting on Strava to do it for you retroactively. Also, you can choose to hide the maps, or just the start/end points.

Vary the paths you take and the times when you are out running in the event that somebody intends to attack you. You should tell people close to you the details of your run so they know where you are if you are away for longer than planned and cannot be contacted.

9. Know your wilderness skills.

Runners frequently have experiences with animals. Research the types of animals that inhabit the region where your run will take place.

This is a brief overview of what you should do if there is a chance of being attacked by an animal.

Owl: flail your arms, jump around, and make loud noises.
Geese: Back away slowly and quietly. If it flies at you, continue to face it and move 90 degrees away to change the direction of flight.
Hawk: Face the hawk, make loud noises, and wave your arms.
Dog: Use a firm voice and back away. I wrote more about dog attacks here.
Coyote: If it sees you, make eye contact. Yell. Wave your arms. Clap your hands. If it doesn’t go away, throw something at it and leave calmly.
Snake: Give it a wide berth and slowly back away.
Moose: Run away, hide, or climb a tree. Moose attacks are more common than bear attacks and they are especially aggressive in the spring.
Wolf: Make yourself as big as possible. Do not make eye contact. Back away slowly.
Bear: If it doesn’t see you, back away slowly or sideways slowly. Do not run. If the bear follows you, hold your ground and make yourself look as big as possible. They typically lose interest quickly. Some may bluff charge. Try to remain calm and talk to it. If you have bear spray, use it if it approaches you and yell loudly.
Mountain lion: Back away slowly. Do not run. Stay facing the puma.
Raccoon: Run away! If you come into contact with it, get yourself checked for rabies.
Skunk: Stop running and back slowly away.
Alligator: Run as fast as you can in a straight line (not zig zag)
Cow: If a cow charges you, throw your arms up in the arm and shout loudly.
Fox: No threat.
Deer: No threat.

10. Call the police.

If you sense danger or have been physically assaulted, dial 911 right away. There is no reason to be embarrassed if you have been a victim of an attack or if you report someone who appears to be questionable. The well-being of you and those around you is essential.

11. Carry personal safety items.

Think about bringing along items that promote safety, such as pepper spray or mace, a lipstick-shaped shocker, a sharp tool, or a security siren.

What Is A Runner’s Most Useful Weapon?

Pepper spray is the most convenient and typical defense mechanism for runners. Here is a list of some more popular products to use as self-defense for runners:

Mace
Pepper spray
Lipstick taser
Defender Ring
Tigerlady Tiger Claw
We Are Safe panic button

How Do You Run Safely?

When you run, it is essential to pay attention to what is going on around you and to not expose yourself to danger. Here are some essential safety tips for runners.

8 Self-Defense For Runners Tips

Before we get to our essential self-defense for runners moves, here are some self-defense tips:

Take a self-defense class. Research shows that people who take self-defense classes feel more confident in protecting themselves. If you can take a self-defense class like Krav Maga, you will not regret it. Practice your moves regularly.
Get a self-defense tool. Get familiar with it by practicing how to access it and put it to use quickly.
Hit where it hurts. Avoid the chest and knees when attacking your attacker, which is an ineffective target. Go for vulnerable areas like the groin, throat, or ear.
Yell and use all your force. Draw attention to yourself and show your attacker that you are not someone to be messed with.
Keep your dominant hand free.
Use something hard to hit your attacker. You can use your keys or phone to hit your attacker in the jaw.
Recoil quickly. If you hit or kick, bring your arm or leg back quickly so it can’t be grabbed.
Turn into your attacker. If held, turn into your attacker to break their grasp while hitting, elbowing, and kicking.

Ways To Escape An Attacker

A potential assailant could spring at you without warning, making it impossible to respond with martial arts techniques. If you find yourself in a situation where you are being held captive, these three maneuvers will be beneficial in helping you to break free.

You would do the opposite of what you would expect when performing these maneuvers, similar to turning the wheel in the same direction as the car is skidding when driving on a slippery road. This action should loosen their grip on you and give you enough room to struggle and get away.

Escape a Bear Hug

If you are taken hold of from behind, bend forwards as far as you can. This makes it difficult for someone to grab hold of you, meaning you can use your elbow to strike the person attacking you in the face and ears.

Then turn your body around and face the attacker, continuing to strike them with one of your elbows. You should then have the room to spin completely around and develop enough energy to perform one of the techniques mentioned above to either hurt or disable your aggressor.

Escape with hands trapped

If the assailant grabs you in a bear hug from the back, preventing you from using your arms, move your hips to one side so you can knee them in the groin.

Then bring your hand back into your arm. Lift your arm across your body and rotate your body while keeping your arms close to your torso. Knee your attacker repeatedly until you can free yourself.

Escape from a side headlock

If your attacker has their arm around your neck, turn your body to the side they are on to stop them from strangling you. Using the back of your hand, strike the groin area of your attacker until you are able to get away. Then run.

3 Self-defense Moves for Runners

You can pick up some basic techniques for protecting yourself that will help you escape when confronted by an assailant.

Here are some key simple self-defense moves for runners.

Eye Strike to Groin Kick

With your fingers apart and arm at a 45-degree angle, strike your assailant in the face. Your fingers will slide into an eye and both eyes will close.
Now that they cannot see, with your toes pointing down, kick them in the groin. Your foot will slide up the A-frame of your assailant’s leg so you can kick anywhere and end up at the groin.
Now run!

Hammer Strike

If you have a sharp object with you like a key, hold the object in your hand in a fist.
Then, like you’re using a hammer, thrust your hand down onto your attacker in the face, throat, or ear.

Ear Strike

Stand in a staggered stance with your dominant arm straight, elbow locked.
With all your strength, swing your arm at the ear of your attacker with your palm flat.
This will hit near their temple, upsetting their equilibrium and hurting their eardrum.