Runner Safety Tips
By Roar Training LLC and adapted from Runner’s World Runners Alliance Toolkit.
Click HERE for a downloadable version of this guide.
We all know the obvious advice. We hear it all the time from the news after a high-profile attack on a runner.
Don’t go running alone.
There definitely is strength in numbers. Having a buddy can definitely help deter a potential attacker. However, sometimes running is our favorite alone time. It’s a time to think about the day and get away from the stress of life.Don’t run at night.
While it’s true that our ability to see is diminished at night, which allows a potential attacker to hide more easily, attacks do not occur more frequently at night. They occur all times of the day. For many of us with jobs and kids (um, isn’t that everyone?), running in the evenings or early in the morning is our only option.
So, if we have to run at 5 AM and we don’t have a friend to go with us, what are we to do?
1. Be Prepared
Think now about how you might respond to an attack. We always say in our self-defense classes, “The body can’t go where the mind has never been.” By practicing—even just in your head—your response time and actions will improve. Even better is to physically practice getting away from an attacker by taking a basic self-defense course. Being mentally and physically prepared allows you to respond with fight or flight, not freeze.
2. Be Aware
Be aware of your surroundings and your posture. Before something bad happens, know where the nearest exit is or recognize routes where you could escape if need be. Being aware allows you to identify potentially bad situations environment before it’s too late.
How others see you is just as important as you seeing them. Keep your head and eyes up and your shoulders back. Feeling uncomfortable? Make yourself bigger and taller as a deterrent. An attacker doesn’t want to attack someone who’s confident and aware.
3. Run Away
When something does happen or you just get the feeling it might, get out of there.
We’re runners, that’s our superpower. Use it. Sounds obvious, but it isn’t always that easy—and not just because there can be something physical stopping you. Running away from a situation you’re not comfortable with can feel rude or offensive, which is something many women in particular are conditioned to avoid. Give yourself mental permission to “be mean” or offensive, so when you when you get uncomfortable, you’re not afraid to react.
4. Use Your Voice
If you can’t run away, get as loud as possible. Scream, yell. What should you yell? Anything that accomplishes two goals:
Lets bystanders know you are in trouble, and
Intimidates your attacker.
5. Fight Back
Fighting is a last resort but might be necessary. In studying attacks on women, we’ve learned that those who fight back are more likely to get away and get away safely. Ideally, take a self-defense class to develop some skills and practice.
In our classes, we teach four main weapons: how to punch, kick, use your knees, and use your elbows. In all, you want to cause enough pain and surprise in your attacker to get away.
Below are four tools that can help you protect yourself if you run into trouble.
Elbow Strike
Elbows are pointy, hard, and able to move in multiple planes—backwards, forwards, cross-body, up, and down—making them our favorite in close-quarters situations.
If someone grabs you from behind, pick up your elbow and arc it behind you to hit them in the face or drive your elbow straight back into their sternum or stomach.
Knee Strike
One principle rule is to use hard bony parts of your body against soft, fleshy part of your attacker. That means aim for the stomach, groin, nose, throat, and inner thigh. That way you’ll hurt him and not you. For instance, if someone grabs you from in front or you are holding something in your hands, hit them in the lower body (aka groin or inside of thigh) with your knee.
Hand Strike
If there’s some space between you and your attacker, a punch can be a very effective way to generate a powerful blow. Keep your thumb tight close to your fingers (not under them), then keep a straight wrist as you punch with the top two knuckles. If you’re not used to hitting with a fist, try striking with the heel of your palm—it can be easier to do. Better yet, use an object to strike your attacker. Whatever is in your hand works — a phone, water bottle, sharp end of keys.
Lower Leg Strike
Go for the classic groin kick. Strike the groin using your foot or mid-shin — the boniest and therefore hardest parts of your foot and leg.
Want to learn more? Check out our website at: www.TrainYourRoar.com where you can find more tips or sign up for a workshop near you.
Click HERE for a downloadable version of this guide.