Running Solo: Tips to Stay Safe
With the ongoing Coronavirus restrictions, many of us are facing the dilemma of having to run on our own, which can be both exciting and nerve-racking. Running solo can be very peaceful and help boost your mental health, as well as giving you that extra sense of achievement from running on your own outside of an organised group.
Running alone can provide numerous benefits, including being a solitary time to think and reflect, giving you a healthy way to blow off steam and a peaceful was to enjoy your own company.
There are certain considerations to take into account when running on your own, particularly during the winter months and for women, in order to stay safe:
Stay Connected- always tell someone before you go out for a solo run, so they know where you are going and when to expect you back again
Stick to Known Running Routes- pick a well-populated route or one that you know well, either through a park or along well-used paths/roads. This way you reduce the risk of finding yourself on your own if something should happen, either an injury or a negative encounter.
Carry a Phone- if possible, make sure to carry a phone with you for extra safety in case of emergencies. Make sure to try and keep your phone hidden, either in a pocket or an armband.
Run with the Light- try to ensure that you go out running when there is plenty of light outside, or in an area with street lights or flood lights.
Know your limits- make sure to only run a distance that you are comfortable with. It may be that you reduce your normal running distance when running solo, to ensure that you return safely.
Learn From others- chat to your running mates and ask them for their tips on running solos, such as which routes they find best suited, or any extra items they take with them, such as water.
Time/Route Changes- if you regularly run on your own, make sure to change the time and route that you use regularly, whether it’s a simple as running a hour later than normal, or starting your route from a different point.
Headphones
While many people like to wear earphones when running, others may feel safer not using them. The wearing of earphones during training runs is up to your own personal preference, as many runners report less likelihood of someone trying to interact with them when they run with headphones, while others feel more comfortable without them, as they are more aware of their surroundings. If you are running in low light (late evenings/ early mornings) or on a quiet route, you may want to ensure that if you are wearing headphones you have the volume set low, so you can still hear your surroundings over the music/podcast you are listening to. Another option is to use AfterShokz bone conducting headphones, which are approved for use during road races, as they sit in front of the ear, therefore allowing you to still hear your surroundings.
Negative Behaviours
When running on your own, you may encounter negative behaviours, which can include things like: cat-calling; curb-crawling; someone being deliberately obstructive; being followed; or physical assault, among others. If you encounter negative behaviours, here are some suggestions of what to do:
Keep Running- continue running along your course and try to remain calm. Reacting angrily can make the situation worse, and if you continue running without reacting, chances are they will move on.
Change Direction- sometimes you may be safer changing your direction. For instance, if someone is in a vehicle and curb crawling beside you; or if someone is deliberately blocking your path, changing your direction will give them the clear message that you do not want to interact with them.
Seek Help- if someone continues to hassle you or is making you feel unsafe, find a bystander and explain the situation. Involving someone else in the situation can make the perpetrator(s) leave. If you are running in a quiet area and there isn’t anyone around, knock at someone’s door, or call 999.
Tell Someone- no matter how minor the incident may seem to be, talking to someone about it can help alleviate your worries or concerns and can help stop this being repeated, by sharing the information with others. Sharing the information with your local running group or your Run Leader can ensure that others do not face a similar incident.
The main thing to remember is not to let someone else’s negative behaviours stop you from enjoying running. Depending on the incident, you may wish to change your running route or take a couple of days to rest and recover afterwards. You may also wish to inform the police of the incident, using their non-emergency number: 101.
Finding a Run Group
Running solo is not for everyone, and it always helps to have a group of like-minded people encouraging you to reach your targets. There are a number of Running Groups across Northern Ireland, led by qualified Run Leaders who can support you in your running journey. Find your nearest Run Group on the Run NI website.