by Na’Tasha Jones, Co-founder and Chief Content Officer, RUNGRL

When women run solo, safety is always a top concern. Anything we can carry with us to give ourselves a safety advantage is certainly a win. Sometimes it’s the knowledge and best practices we have that are most helpful, other times it’s the physical tools. Here’s a roundup of some of the top things you need to stay safe on your next run.

Handheld Self-defense Devices

Having a self-defense weapon or device on your person can be extremely helpful to guard against attackers. However, if you aren’t very experienced, some devices can be risky to carry, for fear that they may be used improperly or even taken from you in the event of an incident. Be sure to always test out things like pepper spray or mase before carrying so you already know how your weapon works. You can also opt for simple devices like the TigerLady Self Defense Claw, Go Guarded, or a personal alarm, which are all easy to use and convenient to carry, allowing you to focus on your run while still being prepared, just in case.

Note: While safety is your most important concern, make sure to check local laws and restrictions around allowable personal safety devices, as some locations have strict rules about carrying certain devices without a permit.

ROAD iD

ROAD iD is a free app that gives a nod to the story of Hansel and Gretel as it allows you to leave “eCrumbs” for up to five chosen friends or contacts. These contacts can track your running route via text or email so your movements can be tracked. The app refreshes itself every 30 seconds, so it communicates your location in real-time. It can also be set up for your contacts to receive a “stationary alert” if you stop moving for too long. Additionally, there is the option to customize your lock screen with your emergency info, so it’s all right on your phone in case you fall ill or are otherwise incapacitated.

Headlamps + Reflective Gear

Visibility is important not just for the runner but for those around her/him. Being seen is helpful from a general safety standpoint as well as the ability to see others around you, particularly in winter months when it gets light later and dark earlier. Devices like headlamps, reflective vests, and light gear can help.

Self-defense Training

One of the best ways to stay safe on the run is to know how to defend yourself. Whether you’re into martial arts like Muay Thai or Tae Kwon Do, you enjoy kickboxing, or you prefer a law-enforcement-style course, there are many ways to learn self-defense techniques that can be used to fend off attackers. It’s certainly not pleasant to have to think about a worst-case scenario, but being prepared can mean the difference between life and death when an attacker sets their sights on you on the run.

After her infamous 2017 attack during a Sunday morning long run, survivor Kelly Heron shared that when her attacker grabbed at her and pushed her to the ground in a public bathroom in Seattle’s Golden Gardens park, it was the knowledge from a self-defense training she’d had just weeks prior that kicked in and allowed her to fight him off.

“Ultimately, self-defense is about being as prepared as possible. It may feel uncomfortable or ‘negative’ to consider the worst possible scenario during what, for most people, is supposed to be a time to feel good,” T.A.G. Muay Thai instructor and law enforcement officer Chris Aboy told RUNGRL. “However, having already considered these potential dangers can make a big difference should you have to react to something in real life.”

Research self-defense classes in your area and learn the techniques that could potentially save your life. Bonus: Bring a friend and make it a group activity.

A Running Buddy

While it’s not always practical or possible, one of the best defenses you can have while running is someone to run with you. If you can’t have a buddy in person, be sure to at least have a virtual running buddy. Let someone know where you’re going, when you’re leaving and when you’ve safely returned.

You can even share your location during the run with certain apps on your phone, including MapMyRun and Strava, so that someone knows where you are at all times. Just be sure to adjust your privacy settings so that only those you choose can see your movements.

I.D. Bracelet

Having some form of identification is crucial, particularly if you suffer from any medical conditions that could require additional care or assistance. Make it easier to get help and for others to identify your needs in the event of an emergency by wearing that information on your person while out running. Get a separate I.D. or add it to your fitness tracker.

However you choose to protect yourself on the run, the key is that you are thinking of things ahead of time. Prepare a self-defense plan in advance and choose the tools and services that will work best for you.