Safety Advice

Planning your route

Try and choose a circular route so that you don't have to retrace your steps.

If possible, avoid deserted areas or places where people could easily conceal themselves e.g. paths with lots of bushes beside them.

Well lit, populated routes are especially important if you are running after dark.

Look for places on or near your route where you could be sure of finding people and where you could call for help e.g. shops, garages etc

See if you can run with a friend or in a group. Running clubs operate in many areas and they will know good, safe routes.

Before agreeing to exercise with someone take time to get to know and trust them.

If possible, tell someone what route you are going to take and when you expect to return. You could arrange to contact them on your return, in which case you need to make sure they know what to do if you don't contact them.

What to take

Think about what you wear. Some sportswear can attract unwelcome attention.

Keep expensive watches or jewellery out of sight or take them off.

Avoid hooded tops or anything else that restricts your vision.

Headphones may prevent you from hearing trouble approaching and distract you from your surroundings. Expensive equipment could also make you a target for thieves. If you really want to listen to music, why not put your head phones in only one ear?

A secure pocket or bum bag is a good way of keeping things out of sight and safe.

A mobile phone will enable you to call for help or alert someone to a change in your plans.

Take some money or a travel card so that you can get home if you are unable to walk / run there.

Carrying a personal safety alarm will give you extra confidence and setting it off will shock and disorientate an attacker giving you time to get away. You need to keep your alarm handy, preferably clipped to your side and make sure that it is at least 130 decibels loud.

If you are not totally familiar with your route, then take a map (it is usually easy to print one out from the internet).

When out running, jogging or walking

Try and be aware of everything that is going on around you and especially ahead of you. The earlier you see a problem the more chance you have of avoiding it.

Pay attention to your instincts. If something doesn't look or feel right, then get away from the situation as quickly as possible.

Only push yourself within your own fitness levels. If trouble arises, you need to have enough energy in reserve to get away.

A good warm up will help prepare you but if you do feel ill or you hurt yourself then don't try and go on. Find a safe way to get home and avoid dangerous short cuts.

If you are running with other people, make sure nobody gets left behind. If someone cannot continue, then escort them home or to the nearest form of transport.

Try and vary your route and the time that you go out.

Show consideration for other people out walking or running and respect their space.

If you are running or walking beside roads, then face towards oncoming traffic and avoid parked cars with someone in them.

Never accept lifts from people you don't know or completely trust no matter how tired you are.

If you see a way in which your route could be made safer eg cutting back vegetation or improving street lighting then why not tell your local council and get it fixed?

If you feel threatened

Try not to panic. Exhale, so that you can breathe properly and reduce tension. This will help you think clearly.  

If possible, get away from the situation and head for a public place where you are likely to find people and where you could summon help. This could be a shop, garage, police station etc.

If you are threatened for your possessions, remember that your personal safety should be your number one priority. Possessions are replaceable and giving them up is often the only sensible course of action to avoid getting hurt.

If you are trapped, your voice is often your best defence. Make as much noise as possible and shout a specific instruction such as "Call the Police" so people know what to do.

If you have a personal alarm, set it off as near to your attacker's ear as possible. Alarms of 130 decibels or more will shock and disorientate an attacker and can give you vital seconds to get away.

Verbal abuse can be very insulting but it is usually best to ignore it and keep going. If you feel threatened, head for your nearest public place.  

Dogs can be a problem and it is often difficult to tell if they are a threat or not. It is usually best not to run away from them but to stop and shout "No", "Down" or "Sit". Look for the owner and ask them to call their dog.

Report any incident to the police as soon as possible; you could help prevent someone else from becoming a victim.  

This information was provided by The Suzy Lamplugh Trust, the UK's leading authority on personal safety. For more information visit www.suzylamplugh.org