One of the reasons I love running is that I don’t need a lot of gear; I can slip on my shoes and head out of the door – or can I? Faced with busy lives and year-round training, runners are often hitting the road/trail in the dark, where there may be no sidewalks, sometimes alone. Here are some running safety tips to help you keep safe.
Don’t Use Headphones.
I love listening to music when I’m running, it helps pass the time, and the right beat helps me train more effectively. However, as a runner you need to be alert to your surroundings, and headphones reduce your awareness.
Running in the dark you need to be aware what is out of sight around you (unfortunately attackers are out there), on a sidewalk or multi-use trail you need to hear cars, cyclists or other runners approaching.
I still run with music, but on a low volume, wearing Aftershokz headphones, which work via bone conduction, allowing me to remain aware of my surroundings.
Run against the Traffic and Wait for Traffic Signals
Running facing on-coming traffic you can check that vehicles have seen you and are moving over, or can take evasive action if they have not (I’ve lost count of the times I’ve had to do this). If it’s dark wear reflective clothing, a headlamp, and bright lights like the Noxgear tracer 360. 
As for obeying the rules of the road, it should go without saying that you should wait for a crossing signal at traffic lights.
Carry identification
You should always carry identification including your name, any medical conditions you have, and an emergency contact. This id should preferably be in the form of a wristband or necklace, as clothing, including shoes, will likely be removed if there is an accident. My go-to is RoadId, which has my name, contact info, allergies, and a number to contact for a more complete medical history. The RoadID app also allows for tracking of your runs and will send an alert message to your emergency contact including your location should you not move for 5 minutes.
Carry a cell phone
I always run with a cellphone, partly for security, but also in case something happens to someone else, so I can call emergency services.
Pepper Spray
Any time I am running alone, off-road, or in the dark, I always carry pepper spray. I may be a runner, but I can’t outrun a dog, mountain lion, or a potential human attacker. My personal go-to is Sabre Advance Pepper spray + tear gas + UV in a handheld spray. Overkill? Maybe, and I’ve never needed to use it, but knowing I can disable a threat provides significant peace of mind.
Vary Your Routes
Don’t run the same routes at the same time every week. Switch routes around, varying the direction, time, and distance. Try to run in places that are familiar and take time to look at what shops and businesses are nearby in case of an emergency. If you can, run with someone else or with a dog, and definitely let friends and family know your plans including when you are setting out, where you are going and what time you expect to be back. Many phone apps allow for runner tracking – make use of them, and remember to let people know when you get home.
Finally, trust your instincts. If something doesn’t seem or feel right it probably isn’t! Call the police immediately if something happens or if you come across anything out of the ordinary.