I am a woman, I am a runner, and I do the majority of my workouts on city streets. Sadly, this combination can be deadly if I don’t take precautions when I’m outside enjoying a run. We all think we’re invincible until one day something out of our control turns a great run in to a frightening and sometimes terrifying experience. Since I want to enjoy my sport for as long as possible, and well into old age, it’s critical for me to fully understand how to protect myself from weather, animals, cars, cyclists, hunger, and (God forbid) an attacker (to name a few).

Just as any other outdoor sport, there are inherent parts of running that make it slightly dangerous. For example: earlier this year I posted a story about Danielle Ballengee’s accident in Utah. She was on a trial run with her dog, when she slipped and fell into a ravine, breaking her pelvic bone; she was immobilized from the waist down. Her story is significant because of one thing she had taken with her, her dog who ultimately saved her life.

But the topic of safety while on the run can defined several ways, and runners need to stay safe in order to avoid:

1. Falling (which can cause broken bones, twisted ankles, head and neck injuries)
2. Collisions with oncoming traffic
3. Collisions with alternative vehicles (bikes, skateboards, scooters, motorcycles, etc.)
4. Collisions or confrontations with other pedestrians either walking or running
5. Getting lost
6. Running out of fuel (water and food)
7. Storms and dropping or raising temperatures
8. Attackers and persons with ill-intent

Much of what you can find out about safe running is basic common sense, but it’s always helpful to be reminded. The following is a set of guidelines which have helped me stay safe on my runs. Nearly every day of my training I see other runners ignoring some of the more basic rules, and I have definitely broken many of them. Because I want to keep running, it’s important for me to revisit this list every few months.

Prevent attackers
While this is a sad topic, it’s also a very true one—women runners have to watch out for, and be very aware of men whenever they’re running. The most effective way to avoid an attack is to run during the day, with a partner, and without headphones on. But, that’s not always an option for women with busy schedules. Running isn’t a unique skill, and I share the ability to run with almost 6 billion people on the planet, outrunning an attacker isn’t always a viable option, so I carry pepper spray when I’m running by myself, and especially in the dark. I also never listen to music when I’m running outside by myself; if I want to listen to music, I’ll run on an indoor track, or on the treadmill.

Unfortunately some attackers make it past our safe guards, so if you are a victim, it’s important to stay as calm as possible. If you can, try and get a good look at your attacker so that you can give an accurate description of him to the police. Try to talk to your attacker, while looking for an escape opportunity. If there are people around, try and get their attention. You can also invest in a self defense class if you have time. Also, don’t wear jewelry, but do carry identification like a runner’s badge that attaches to your shoe laces or fits around your wrist like Road ID (http://www.roadid.com/Common/default.aspx)

Don’t get lost
It’s important to know where you’re going when you set out on a run so that you don’t get lost. If you’re going on a new route, map it out. There are some great trail running applications like Trail Guru (free) that can help you map out your route. Trail Guru also provides statistics about your route like total miles, and popular destinations along the way (parks, etc). Bring your cell phone if you’re planning on staying out on the run for a long time, and tell a friend where you’re going, and when you’ll be back.

Don’t get hit by a car
Drivers aren’t always looking out for runners along the side of the road, so be aware of your surroundings if you’re running on the road, or crossing a street (even if it’s a cross walk). Don’t always trust that the drive sees you, either. Most of the time runners occupy a driver’s blind spot. Runners should move against traffic, this way, it’s easier for you to see oncoming cars, and for them to see you. Trust your instincts, and be prepared to jump out of the way if you need to. Wearing headphones can distract you from paying attention to cars and hearing them approach, or honk at you. When I run outside on city streets, I try not to wear headphones.

Don’t run out of food and water
This doesn’t pertain to city runners as much as it does to trail runners. It’s very important that you know what your body will need when it’s on a run. Knowing the weather can help you gauge how much water to bring, and how much food you’ll need. Running out of fuel can leave you unable to return home because of dehydration, heat exhaustion, and severe fatigue