Women's Exercise Safety Tips

Exercise forms an integral part of most people’s lives. With the focus on Women’s Month, we share some safety tips for runners and walkers. Prioritising personal safety is essential for everyone, regardless of gender. Stay vigilant, be prepared, and trust your instincts while running or walking.

Run/walk during daylight: The safest time of day is during daylight hours. Running after dark increases risk from other road users, making you more likely to stumble, slip, or be dazzled by headlights. If you must run in the dark, stick to well-lit routes and avoid alleyways and unfamiliar areas. Choose populated areas, preferably with sidewalks or designated running trails. Avoid secluded or unknown routes, especially during early morning or late evening hours. Stick to routes frequented by other runners or walkers - having more people around can deter potential attackers.

Run/walk facing incoming traffic: This gives motorists more time to see you and allows you more time to make decisions about moving. If you are running on a blind corner or over a hill, always use the pavement or grass verge. Never underestimate how little time motorists have to see you.

Stay aware of your surroundings: Avoid distractions such as headphones or texting while running or walking. Stay alert and aware of your environment, listening for unusual sounds or observing suspicious individuals. Many people enjoy running with music, but it’s not always a practical choice. You have increased awareness of what’s happening around you and can make faster decisions without headphones.

Wear reflective kit: Avoid an all-black running kit – it makes you less easy to see. Stay visible so motorists, pedestrians, and other road users can see you. Invest in a bright-coloured top or jacket, wear gloves with reflective areas, or use light-up running armbands. You might even want to use a running headtorch or cross-body chest torch to make you more visible. 

Let someone know your plans: Inform a friend or family member about your running or walking plans, including your expected route and estimated duration. Consider using a tracking app or device so that someone can monitor your location.

Carry identification: Always carry personal identification in case of emergencies. This can be in the form of a personalised wristband, a card in your pocket, etc.

Join a running group or find a running buddy: Running or walking with others increases safety. Consider joining a local running group or finding a trustworthy running buddy to create a sense of community and added security.

Vary your routine: Avoid establishing a predictable pattern. Changing your routes and workout times can make it difficult for someone to target you.

Trust your instincts: If something feels off or makes you uncomfortable, trust your gut. If necessary, alter your route or seek assistance from nearby businesses or individuals.

Carry personal safety devices: Consider carrying a personal safety device such as a whistle, pepper spray, or a personal alarm. These can provide an extra layer of protection and help attract attention if you are in a threatening situation.

 Take self-defence classes: Enrol in self-defence classes to learn basic techniques to help you fend off or escape potential attackers. Building confidence in your ability to defend yourself can significantly enhance your personal safety.