Safety for Female Runners
“Is someone running after me?” (looks over shoulder)
“That car has passed me twice now. Are they following me?”
“Did I just hear something in the bushes?”
“What if someone pops out at me?”
These intrusive thoughts are all too familiar for many women.
As female runners, we don’t just run—we constantly assess our surroundings, our brains on high alert even when our bodies are fatigued. While most men can lace up and hit the pavement without much concern, we have to stay conscious of every vehicle, stranger, and sound around us.
Tragic cases like Eliza Fletcher in Memphis, Vanessa Marcotte in Massachusetts, and Karina Vetrano in Queens, and so many more…… have shown just how dangerous running alone can be for women.
These women, like many of us, were simply out for a run. Doing something they loved, that made themselves feel good, so they could be the best for themselves and their families. Yet their lives were stolen, serving as sobering reminders of why female runners must prioritize safety.
It’s a different reality for women. We don’t just think about the route—we think about the risks.
Gear Up for Safety
Having some easy to carry items on you can help you feel more prepared in the event you are attacked. However, I think it is important to know, whatever you carry on you can also be a weapon used against you. If you do not feel comfortable carrying an item, don’t carry it.
As someone who loves to run, I never leave the house alone without my essential safety gear, and I recommend these items to every woman hitting the pavement. (Disclaimer: As an Amazon Associate, I earn from qualifying purchases).
Pepper Spray
Carrying pepper spray is small, easy-to-carry and an effective and quick way to defend against threats by giving you enough time to put space between you and your attacker (whether human or animal). There are so many different versions out there, but check out This one on Amazon .
Go Guarded Finger Knife
**Click on the Image to go directly to the Go-Guarded Website.
A small but powerful self-defense tool worn on your finger, giving you something to defend yourself if you find yourself in a close encounter. They used to carry this on Amazon, but now they sell direct from their website.
Light-Up Safety Vest
Ensure you’re visible, especially at night or early in the morning, to avoid unwanted attention or accidents. I love, love, love NOXGEAR Lighted Vests. They are rechargeable and just good quality.it stand out
.
Bone Conduction Headphones
These allow you to enjoy your music or podcasts while still staying aware of your surroundings—no more zoning out and missing critical sounds around you. There are many brands of bone conduction headphones. I stand by Shokz. I have been using them daily for years, they are built to last. I wear them running and all day for calls/podcasts/music.
GPS Watches: Using a watch with GPS capabilities gives you the option to share your running location with those you trust. If somebody were to grab you, I love Garmin, the forerunner series is fantastic and has all the featureds you could need as a runner. I personally have the Garmin 265 linked below.
This next section is going to be controversial.
We are not hear to argue why somebody should or shouldn’t carry, we are hear to educate on options.
Concealed Carry Options
For some women in the U.S., carrying a concealed weapon is another layer of protection they feel necessary. While people her ein the US, and especially in other countries, may not understand, it’s a reality many of us face here.
If you’re considering this option, here are a few ways to carry while you run:
Carry Wear Athletic Clothes: These are designed to allow concealed carry without compromising comfort or mobility. I have personally used Alexo Athletica and feel confident recommending them to you. I have no affiliations with this company, I just like their apparel.
Belly Bands: Stretchy, bands that hold your firearm securely and are easy to wear under your running gear. My Husband, James, has this one by Comfort Tac on Amazon and he likes it.
Phlster Enigma: A highly adjustable concealed carry system that allows you to carry securely without needing a belt, making it ideal for running. Again I have no affiliations with this company, just a fan of the product.
If you’re exploring this option, consider taking concealed carry classes to ensure you feel confident with your firearm. No matter what the laws are in your State, part of being a responsible Pew owner is being educated.
Never leave your pew unattended or in reach of children and definitely don’t leave them in your vehicles!
Self-defense classes are another great tool to help you protect yourself in any situation.
Be Smart, Stay Safe
In addition to the tools and gear you can carry, there are practical steps you can take to increase your safety while running. These strategies can be just as important as the physical items you bring with you. Here are 4 of our best tips for staying safe on your runs, no matter where you are.
Run with a friend
Not only is it more enjoyable, but it also increases your safety. Safety in numbers!Run with a dog
Dogs can be a great deterrent to potential attackers, but be aware that off-leash dogs on your route can pose a threat if they become aggressive. Noxgear even makes some light up harnesses for your dogs to increase their visibility too!Change up your routes
Avoid being too predictable. Alternate your time and location to lower the chances of being followed or targeted.Stay aware
No matter how familiar the path may be, never let your guard down. Be conscious of your surroundings at all times, especially at intersections and crossing roads where distracted drivers pose the biggest threat.
I know this was a lot of information to digest! If you’re not much of a reader…..catch our podcast episode on this topic below.
With the right mindset, tools, and preparation, you can still enjoy your runs and stay safe. Let’s reclaim our runs—one step at a time.