Intensely dislike that we even have think about this topic when we hit the streets or the park for a workout—but women are often targets for violence.
None of this is to scare you! But it's important to be aware so you can stay as safe as you can while doing your thing, says self-defense and fitness expert Jarrett Arthur, and that's why she's provided these tips:
Before:
* Put on well-fitting workout clothes and, if you have long hair, style it in a side braid or slip it under a cap in lieu of a ponytail (both of which can help reduce the risk of someone being able to grab you).
* Find a friend to run or train with. Co-exercising is a great way to stay safe, and it adds some good, fun motivation. If there's no one available, take your pup with you, says Arthur—or ask your friend if you can bring her dog out for some exercise.
* If you're going solo, choose your route ahead of time and approximate how long it will take you to finish. Text or call a friend of family member and notify them of your start time, route, and your estimated end time.
* Vary your routine. Try to avoid running at the same times on the same days and on the same routes—random weirdos might be taking note of what you do, day in and day out. If you can only train at the same times and on the same days, definitely vary your routes from week to week.
During:
* Keep your ears free and clear. If you'd rather exercise with music, get an external speaker. And if you must have earphones in/on, use only one and keep one ear free. And keep the volume down so you can actually hear people coming up behind you.
* Run on well-lit, well-populated routes, paths, and trails. If you're on a wider trail, stick to running in the center, away from any trees and shrubs that line the path, which make for excellent hiding spots.
After:
* Add a set of push-ups (either full or modified on your knees). Runners often tend to neglect their upper body strength, which is a really important part of fighting back. Your chest, shoulders, and triceps (all muscles worked in the good, old-fashioned push-up) are integral to your ability to generate big upper-body striking power.
* Add a sprint interval to the end of your run. You'll blast calories and body fat, plus prepare yourself to quickly run away from an attacker, even when fatigued from your workout.
* Notify a friend of family member that you are back from your run and safely at home or at work. If you’re worried about forgetting, set an alarm on your phone as a reminder.
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