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Tips for Women on How to Run Alone


Do you love to run? During the past year, more runners have hit the trails than ever before! 

While most experts agree running in groups is the safer option, running alone can be a quiet and relaxing form of exercise. It can also be a great way to have time to think, blow off steam, and have a great space to spend time with yourself after a long day of interacting with other people. Even better, it’s free! 

However, running can also be unsettling, scary, or downright dangerous if you’re not prepared. Runners are at a higher risk for traffic accidents, falls, animal attacks, and personal assaults. According to the National Center for Health Statistics, they estimate 7,668 pedestrians died in traffic or non-traffic incidents in 2019. Non-traffic incidents occur in non-traffic ways such as driveways, parking lots, or other private property. 

While there are constantly strides being made toward making our world a safer place for runners, the reality is safety has always been the number one factor for female runners and certain tips should always be followed when running alone. Read on to learn some helpful tips for women on how to run alone safely.

Tips for Women on How to Run Alone

Safety Tips for Women on How to Run Alone

Research the Route

It’s fun to check out new trails when you’re a runner. Nevertheless, when you are running by yourself, do not try a new route or venture out to the unfamiliar. Stick to your favorite running spots so you don’t have to worry about becoming lost and entering a potentially unfamiliar and dangerous situation. Choose a few favorite routes that are well-populated and preferably during the day, but making sure it is well-lit if you are running at dusk or later.

However, with that said, if you do run the same route over and over, you can become a target. If you run on a regular basis be sure to mix it up within the familiar so you aren’t at the same place and at the same time. 

Finally, have a plan in mind should the need arise to get out of an area as soon as possible!

Inform Others 

Before you take off on your run, tell someone what route you’re doing and approximately where you’ll be. If you live alone, text a friend letting them know. Check-in with them after your run is complete.

Carry your ID and phone with GPS tracking enabled and make sure it’s fully charged. Some runners wear an ID bracelet with personal information. You can share your location with your loved ones, and there are many new safety apps (like this one) with tracking that can alert a friend or the police if needed with just a click. 

Listen to Your Surroundings

Most people love to jam out to their favorite playlist when running. It’s motivating and fun, and helps keep you going on the trail! But, while it may be tempting to wear your earbuds and listen to your favorite music or podcast, don’t use them when you are running alone. Listening to your earbuds can help you to zone out and drop your guard. You will not be able to hear if someone is approaching you so it’s best to forget them when you’re solo. If you simply can’t do without your music, try using just one ear bud so your other ear can listen to your surroundings. 

The bottom line is you need to be listening to your surroundings in order to monitor not only other people, but also animals and traffic along your path. 

Trust Your Instincts

Trust your instincts always when out on the trails. Listen to the voice inside you and trust your gut. If you sense danger, don’t worry about being polite. It’s always most important to err on the side of caution. If you ever feel unsafe or uncomfortable, act to protect yourself. Ways to do this include turning around, going another way, yelling for help, screaming, or running away.

Protect Yourself

Runners should learn at least a few basic self-defense moves. Consider taking a self-defense class where you learn general safety principles and basic punches, kicks, and jabs to be able to protect yourself when you’re out on the trail alone. 

Many runners carry their keys in hand as a ready weapon. You can also carry other self-protection weapons when you are running alone. Self-protection items like pepper spray, stun guns, batons, and firearms are all carry options for solo runners. A word of caution: do not carry pepper spray or other weapons unless you are properly trained. Why is this? The reason is mainly that your weapon can be turned around and used on you if you’re not properly trained to use it. 

Recommended Self-Defense Tools & Firearms for Runners

Tips for Women on How to Run Alone

Sometimes using these tips for running alone are not enough. At Pew Pew Guru, we recommend education and training for all self-defense tools and firearms. We pride ourselves on our training to use whatever tools you are comfortable with using. Below are some of our most popular personal protection tools for runners:


Sabre Sabre Pepper Spray, Sabre Personal Alarm, Tactical Pen Bundle | Pew Pew Guru Llc

Sabre Sabre Red Lipstick Pepper Spray & Sabre Stun Gun 3-In-1 Safety Tool Bundle | Pew Pew Guru Llc

Sabre Sabre Pink and Green Pepper Spray Bundle | Pew Pew Guru Llc

Zap Zap Gun, Expandable Baton and Spike Keychain Bundle | Pew Pew Guru Llc

Self Defense Tools:

Pepper Spray, 22gr Jogger Style


Best Concealed Carry Guns for Runners:

Smith & Wesson Smith and Wesson M&P Shield EZ TS | Pew Pew Guru Llc

Smith & Wesson Smith &Wesson MP2 SHD EZ .380 NTS 3.7″B | Pew Pew Guru Llc

Springfield Armory Springfield Armory Hellcat 3″ OSP Blk | Pew Pew Guru Llc

Springfield Armory Springfield Armory HELLCAT 3″ MICRO-COMPACT 9MM HANDGUN | Pew Pew Guru Llc

20/20 Precision Tactica Defense Fashion Athletic Concealed Carry Leggings Black Size Small | Pew Pew Guru Llc

20/20 Precision Belly Band Holster by Tactica Defense Fashion for Smith & Wesson .380 EZ Size Medium | Pew Pew Guru Llc


A Word from PPG

At Pew Pew Guru we offer Firearm training, personal protection and security classes. Our training classes equip you with skills to decrease the likelihood of being victimized by focusing on The Core Four:  Self-defense, personal protection, concealed carry process and home defense.  With a dedicated focus on training women, our classes empower you to be the steward of your environment whether it be in home or out in the world living life. 

Visit our website to learn more about our classes and services

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