Solo Running Safety

Start by telling yourself every single day that you’re a fighter. Repeat after me, “I AM A FIGHTER!” I don’t care how weird or “extreme” it sounds. You don’t know how you’ll react until it happens to you, however you can increase the chances that you’ll fight back and scream like no other by practicing now!

Imagine yourself in different scenarios and go through what you would if approached by a potential threat. i.e if you’re walking back to your car after a late night grocery store run and a man starts following you. What are you going to say/do? If you’re running down a street or trail and see a man running in your direction on the other side of the road but as he gets closer he starts crossing the street towards you? What are you going to say/do? Believe it or not going over those scenarios is a very important way to practice self defense! For further training check out Bia Defense…coming soon!

SCREAM. Scream in your car or with your kids/roommates (they need to practice too)! If you’re embarrassed, start with screaming in your pillow. Practice yelling commands, “STOP!” “BACK OFF!” “LEAVE ME ALONE!”

ALWAYS TRUST AND ACT ON YOUR INTUITION. All caps necessary. Your intuition is your inner alarm system. It will always warn you. How? That will be different for everyone. I’d say for most it’s a gut feeling. However, for some it’ll be a voice in their head telling them what to do/don’t do. For others it’ll be a pit in their stomach or goosebumps/chills. Reflect on a time you felt your intuition warned you of something. How did you feel? Write that down. Now when you’re out and about, pay closer attention to how it communicates with you. Commit to trusting enough to act without doubt. *I’ll post more about how to better recognize, trust and act on it in a later post. Stay tuned.

Now that you have those three basics let me give you some more steps to safety specifically for solo running and/or hiking.

Don’t worry about writing them down…I have you covered with a free downloadable. You can screenshot and/or print for personal review. I suggest printing it off and putting it on the wall next to your running shoes. That way safety will consistently be on your radar!

Here we go!

Solo Running Safety Tips

ALWAYS ACT on your intuition
BE ALERT
BE AWARE
BE LOUD
BE A FIGHTER

Before you leave the house:

1. If possible take a friend and/or a dog!!

2. Have a plan to share with someone that includes:

Exactly where you are going *Share your exact location with them upon arrival.
Avoid going to a location without cell service
Avoid going to an unfamiliar and/or unpopulated area
Start time (from trailhead)
How many miles (out and back)
Unless you give whoever is following your safety an update, stick to said miles!
Projected end time (back in your car/at home)
Send them a picture or MP so, if needed, they know what you’re wearing.

3. Take a self defense device. Here are some of my recommendations:

Taser. (Discount Code: fight)
D.A.D (Discount Code: fight)
Pepper Spray
Shop BIA GUARDED
Bear Spray: Made for bears, can be carried for creeps. It’s not convenient or comfortable to hold. I carry mine in my camel-bak. Side note: if you carry it in a camel-bak (and are alone) wear the camel-bak in front of you to avoid someone coming up behind you and grabbing it before you.

*solely recommendations based on what I use or have used in the past. Whether you carry one of these recommendations or others always read and follow safety instructions.

These next three might be a little awk, but they’re important so stay with me! Do them before you leave the house or if you’re driving to your run/hike destination do them before you get out of the car.

Repeat after me, “I am a fighter.”
Let out a practice scream before you hit the trail.
Repeat after me, “I trust my intuition.”

Safety on the trail/road:

This first one sucks, but it’s on top of the list of importance.

NO earphones/headphones/airpods/beats…
- Our brains process sound 20-100xs faster than they process sight. Our ears gather information from sounds we don’t even notice. So impaired hearing prevents you from being completely aware and alert of your surroundings.
Carry your phone in an arm sleeve case, runner’s belt, or bra! Don’t let it distract you!
- vest tag (discount code?)
Hold your self defense device in your dominant hand.
- A self defense device even if it’s a stick or rock will send a message to potential threats that you’ll fight and that’s not what they’re looking for…...the majority of the time.
- If you’re carrying a taser in a holster, carry it on the dominant hand side.
- The D.A.D Device is a great option for solo running because it’s a comfortable convenient hold! I love the strap.
- Wearing a BIA Guarded ring is a great easy and very affordable option
Know your resources- what can you use around you if you need to protect yourself and/or make noise?
If there are other women on the trail try and stay close to them. Don’t be afraid to ask if you can join or stay close. “Hi! I’m running alone today and am wondering if you’d be okay if I stayed kind of close just to be safe.” They’ll understand! Especially a mom with kids!
Check your clock
- Meaning keep your head on swivel so you’re aware of everything around you
If you see something sketchy say something!
Be aware and alert for other girls in potential danger

Potential Threats on the Trail

Predators want/need two things 1. Isolation and 2. Control.

ALWAYS follow your intuition. If you’re enjoying your run and suddenly feel like you should turn and around and go home….TURN AROUND AND GO HOME. Don’t question. Don’t overthink. ACT. Always, act.

If you’re mid run and there’s a man down on the trail or on the side of the trial hurt don’t go any closer. I know it sounds heartless, but it’s not worth risking your own safety. You can help by calling 911 or waiting for someone else if you’re really worried. However, if you have the slightest weird feeling TURN AROUND AND RUN. Then call and report it when you’re safe.

If a potential threat is looking at or about to pass you make and remain eye contact. This lets him know you see him, YOU control your space and you’re not easily intimidated. It also sends the message you’ll be able to give a full description to police if needed.

Predators are afraid of two things 1. getting caught and 2. getting hurt

If a potential threat approaches you DON’T BE POLITE.

Being LOUD will get them caught. So SCREAM “STOP!” “LEAVE ME ALONE!” “BACK OFF!” Screaming is the verbal way of telling them you’re not a soft target and that you’ll physically fight back if they came any closer.

DO whatever you can to make a lot of noise.

Raise your Taser, D.A.D, pepper spray or stick if they move even an inch closer after you telling them to stop- (assuming they're in close enough distance) utilize your device. Your goal is always to get away. After engaging if you can, run away screaming and don’t stop until you’re safe. If you can’t get away FIGHT until you can or until help comes.

If they come at you physically after that or if they unexpectedly grab you from behind

SCREAM AS LOUD AS YOU CAN!

scream a man’s name (this could throw him off thinking you’re with someone or meeting someone)
scream for siri or Alexa to call 911
Repeatedly scream “HELP” “STOP” “GET OFF OF ME”

FIGHT LIKE HELL

REFUSE to go to a second location
Repeatedly kick, bite, elbow, knee WHATEVER YOU HAVE TO DO to get away!

When practicing physical defense- fight like girls using the strongest parts of the female body; legs, knees and hips.

In close quarters throw elbow and knee strikes to a man’s centerline (Imagine a straight line starting and the middling of his forehead and ending at his groin). For further training and information, click here to enroll in Bia Defense.

Take these steps seriously. You’re worth defending.

Be mighty,
Bre