Feel safer while running!: Hi everyone! Personal... - Couch to 5K

Couch to 5K

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Feel safer while running!

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Hi everyone!

Personal safety is a hot topic at the moment, but it's always an important thing to consider. I noticed a lot of helpful replies in response to a recent post by a running community member who is worried about running by herself. I thought it would be useful to share them in a pinned post.

Many of these measures are invaluable when ANYTHING goes wrong with your run - for example if you lose your way, or if you have an accident and need assistance.

If you have any other suggestions feel free to comment and I will add them to the list! And thank you to the original poster and to everyone whose ideas I am sharing - I hope you all know who you are 😊

Happy safe running!

roseabi, and the Admin Team xxx


How to feel safer while running

β˜… First off, I would just like to emphasise that there is usually no need to worry about running alone. People are very rarely attacked when they are out by themselves, or at any other time. But I do realise it can be difficult to stop this kind of thing from preying on the mind, so please do consider your options and make sensible choices that work for you. You can have peace of mind to enjoy your running!

β˜… Find places to run where there are plenty of people about, or where you feel generally safer

β˜… Dress in bright and reflective colours, particularly if running at night and/or where there is traffic

β˜… Dress comfortably, and in clothing that is appropriate for the weather - choose clothes that make you feel good as this will help improve your self confidence and bearing

β˜… Remain aware of your surroundings, but also of the impact you might have on others - you can help them to feel safe too!

β˜… Be courteous to other people you meet (although perhaps not overly friendly!) - building recognition helps foster a stronger and safer community

β˜… Behave like you have purpose and confidence in what you're doing and where you're going

β˜… If you enjoy running with other people join a running club and find some running buddies

β˜… Tell someone at home, or a neighbour, that you are going out for a run, and when they should expect you back

β˜… Take your phone with you on your run, so you can contact someone if you are delayed, or otherwise worried

β˜… Use the SOS facility (iPhone, Samsung phones)

β˜… Use the Personal Safety feature on Android phones (newer versions)

β˜… Strava subscribers can use the Strava Beacon facility for sharing their real-time location

β˜… Garmin Connect has the 'Livetrack' feature which allows users to share their real-time location plus all the data Garmin measures (including elevation gain, heart rate, cadence, etc.)

β˜… Keep your profile on Strava and other GPS apps private, so you are not advertising your routes to all and sundry

β˜… Vary your routes, and the times you go running, so you are less predictable

β˜… Carry a whistle or other type of alarm

β˜… Avoid running in the dark, or choose well-lit routes

β˜… If you need to, or indeed prefer to, run in the dark - wear a head or chest lamp, and carry a spare one with you

β˜… Remain aware of your surroundings either by choosing to run without music. Or use just one ear bud, or bone-conducting headphones, which will allow you to hear what's going on around you

β˜… Share your location with your loved ones on Google Maps

β˜… WhatsApp has a live tracking feature

β˜… If you don't like the look of something or someone up ahead change your route

β˜… Set up incident detection features on your running watch

β˜… The Hollieguard app allows you to use your phone as an alarm

β˜… The What3Words app can help you share your precise location in a nicely user-friendly way

β˜… Be aware of safety hazards and safe places on your running routes

β˜… Check very carefully when crossing roads and approaching road junctions

16 Replies

Excellent advice roseabi. And worth mentioning that many of these are worth bearing in mind when running in remote places where there is an injury risk too.

roseabiAdministrator in reply to Devon_straggler

A very good point, thank you! xxx


Excellent advice, and I discovered I had a whistle in my hydration vest yesterday. You may also wish to add the What3words app which can give your location in case of accident or emergency.

roseabiAdministrator in reply to Dexy5

Thanks Dexy! Now on the list xxx

Some good tips there thanks


Very important post. Thank you


For running at night where I live, I make sure I have at least two lights on me - that way if one battery fails, I won’t be entirely invisible (I live in a little village with no footpaths, so it’s all on-road here).

roseabiAdministrator in reply to RainbowC

Thank you - I have added that xxx

Thanks for this list, it's really comprehensive and useful. I would like to add one thing which is a pet peeve of mine,

I don't know about anyone else, but I feel like there needs to be a second list for the creeps who make people feel unsafe while running. I appreciate that the likelihood of them being runners on the C25K forum is extremely remote, so it should just be posted around places generally. It only needs one rule:

"Don't do anything to compromise the safety of the people around you, including runners, don't be a dangerous creep!"

I appreciate that people will still, quite sensibly, take measures to protect themselves. However, if any of you are in a position to safely challenge someone who appears to be bothering a runner, or anyone else, please hold them accountable for their actions as well. That way it's not always seen as purely down to the runner to protect themselves, and therefore not seen as the runner's "fault" for not taking enough protective measures when things go wrong.

A handy website: stopstreetharassment.org/st...

RubyGreen in reply to Buglet14

Thanks for posting this website. I’ve been reading about their work & now follow them on Instagram & Twitter πŸ‘

Buglet14 in reply to RubyGreen

I'm glad it's helped you :)


Hi roseabi, Sorry 😐 if I’m at the wrong place - just see you’re an administrator. I ran week 9 run 3 today and can’t find where to get my badge ?

Are you able to help ?

roseabiAdministrator in reply to aberlady

Hi, and congratulations!!! Request your badge here: healthunlocked.com/couchto5...


May I also add personal safety for me is avoid routes in daytime wth too many side roads and when wearing headphones stop completely to cross side roads. I am usually hyper aware but nearly got hit by a car last week doing this, as I had my heaphoens on and was moving too fast to swerve out of the way as easily.

roseabiAdministrator in reply to Vogueskater

That's a great point, I will add it to the list xxx

Great info x

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