Choose familiar routes with good lighting, regular foot traffic, and reliable phone service
Tell someone your route and expected return time, particularly if running alone
Carry a charged phone or wear a connected device with calling, location-sharing, or SOS capabilities
Consider starting a timed safety check or sharing your live location with a trusted person
Avoid using headphones or earbuds in both ears, or use transparency mode at a low volume so that you can hear activity around you
Periodically scan ahead, beside you, and behind you
Wear reflective clothing and use wearable light in low-visibility conditions
Avoid poorly lit or isolated routes, particularly ones that have limited exit options
Vary your schedule or route
Avoid posting routes on social media or using fitness tracking apps that share your location
Carry identification and any essential medical information on you
To make running both safer and more social, consider finding a running buddy or joining a run club
If a person or vehicle makes you feel uncomfortable, don’t ignore your intuition and immediately seek out other people or places that are populated so that you are not alone
Do not feel obligated to finish your route or return home on foot if calling for a ride home is a safer thing to do