Whether you are running alone or with a group you should take certain safety precautions when running outside. Not just to ward off a potential attacker, but also to get help should you get hurt or get sick. The following 8 tips are ones that I use on a regular basis.

Tip #1 Let someone know where you are running and when they can expect you back. Leave a note stating where you are going, what time you left and what time you can be expected back. If you live alone or traveling, consider checking in with a friend before and after via text.

Tip #2 If you are driving to a location to run, take of picture of your car. Be sure that it includes the license plate number and landmarks near where you are parked that can be used to identify where you started from. Text this to your friend or loved one along with a selfie that shows what you are wearing.

Tip #3 Take your cell phone with you. I know this can be a pain as big as they are, but there are a lot of great products that you can wear that will hold your phone. Should you take a fall, over heat, get stung or whatever, this is the easiest way to get help quickly.

Tip #4 Carry your ID and some money. Should someone come along and find you unconscious, they can quickly identify you. You might consider getting a Road ID as well. Its always good to carry cash or a debit card in case you run low on water, sports drink or need to get something to eat. I have made pit stops at convenience stores and grocery stores before and was thankful to have money on me.

Tip #5 Bring pepper spray. Would be attackers can also come in the form of aggressive dogs and this will give you the opportunity to get away from either type. I carry a pepper spray that clips onto my Spi belt.

Tip #6 Wear reflective gear and a headlamp if you are running in the dark. Personally I prefer a vest and clip blinky lights to it as well as wear a head lamp. I keep a spare vest and flashlight in my car in case I forget my headlamp. If I’m running with my dogs, they also wear reflective vests and I have a reflective leash.  Once I was stopped by a neighbor who thanked me that my dogs and I were lit up like Christmas trees!

Tip #7 Change up your route and stay aware of your surroundings. It is so easy to zone out on a run or be hyper focused while doing speedwork. However, you never know who might be observing you and little things like this might decrease the risk of an attack. 

Tip #8 Look people in the eye and speak to them when you pass them. Make a mental note of what they are wearing and what they look like. Be wary of stopping to speak to someone who is trying to get your attention. 

Do you have any safety tips to share? If so please leave them in the comments below so we can all benefit and stay safe!