Running Safely

Unfortunately in today’s day and age, I’m constantly seeing news articles or reading stories about runners being attacked while running. Or being catcalled and feeling unsafe. Or even runners being “run down” by cars on the road, hit by inattentive drivers. There are innumerable products on the market to help keep runners safe… tasers, pepper sprays, guns, whistles, lights, electronic devices that can call 911, phone apps, etc. You name it, there is some product out there touted to assist with runner safety.

I love that there is a huge push for runner safety in today’s society, but I hate that the trend is brought on by runners, specifically and mostly women, being attacked.  I am very lucky to be able to do 95% of my runs with a partner, either my wonderful husband or with friends, family, or a running group. Many people very close to me do not have the luxury of always having someone to run with. I worry about these people close to me and want them to be safe while also having the freedom to run when and where they want.

For those of you who aren’t familiar with my past, I was trained the martial arts for over 10 years, and achieved my black belt and three degrees while I studied. In this training, I had a lot of experience practicing and training in self-defense and fighting. I have not practiced martial arts in many years, but many of the self-defense tactics are fresh in my mind, and I do think about them often, especially while running.  Most people do not have any self-defense training, let alone knowing anything about woman specific self-defense.


In 2003, shortly after I tested for my Black Belt, a grueling 23 hour test.

With my self-defense training and a few tools, I generally feel very confident that I can run solo and stay safe. I also know that being overly confident can be just as detrimental as being naïve. I do have a few tools that I want to share with runners of all ages, for men and women, for anyone who might need a refresher on being safe while out and away from your home, car, school, work, or help.

Below you’ll find my 10 “rules for safety while running.” This list is definitely not all-inclusive, but below you’ll find my top 10 things I try to do when I run. These things can be implemented by anyone, at any time, and are not limited to only runners or only for women. Most of the items on this list are common sense, but it never hurts to have a refresher course in running safety.

  • Tell someone where you will be and when you will return. If I am running solo, I use an app called Road ID, which alerts up to 5 phone contacts of my choice that I am running. They can then “follow” me by GPS tracking. If I am stationary for more than 5 minutes (generally longer than just at a stop light or to grab a drink or use the restroom), it will alert those contacts. It is always a good idea to notify someone of where you are going and when you plan to be back, especially if you don’t want to run with your phone or use a GPS tracking app.  By letting someone know what general route you are running and when you plan to return, if you aren’t back within a reasonable time, they can trace your general route to try to find you
  • Vary your route. Don’t run the same ol’ neighborhood loop at precisely 6:30 every day. That is very easy to predict and therefore very easy for someone to notice and plan on if they want to attack you or break into your home or car while you’re out. If you’re a morning runner, vary your times if you can, or at the very least, run a different route each day. Don’t be predictable!
  • Be aware of your surroundings. This seems very obvious, but in the thick of a hard run, it is easy to put the blinders on and focus on one step at a time, or focus on getting to the next street sign. Be aware of where you are, and what is going on around you. If you see someone or something that doesn’t look quite right on your run, make a mental not of it. Don’t be afraid to turn around and go the other way if you don’t feel right about something. If I’m coming up on someone running or walking the other direction, and I feel uncomfortable (could be they have a dog that might lunge, or I don’t like that there’s a group of men walking toward me, or I’m running up on a young family with children), I’ll cross the street or announce my presence before I get there.
  • Carry something that helps you feel safe. Be aware that whatever you carry could be used against you if it’s in the wrong hands. Also be aware that just having this object or item with you does not automatically protect you just by having it in your possession! For example, I have pepper spray, but almost never run with it because I don’t feel comfortable using it. What if the wind carries it back to spray in my eyes? If I’m running solo, I carry my self-defense kitty keychain, otherwise affectionately known as “murder kitty.” This is a plastic keychain that is lightweight and looks fairly harmless, but if I place my fingers through the holes, I suddenly have two pointy ears that I can use to swipe and poke and cut with if needed.  Does this item make me feel safe? No. Does it help me feel safer than running without anything? Yes.  Being cognizant of my surroundings and letting loved ones know where I am helps me feel more safe than a keychain.
murder kitty

“Murder Kitty” self-defense keychain.

  • Run against traffic if you are on the road. In America, this means running on the left side of the road. This way you can see oncoming traffic and if they do not move over, you will have time to jump out of the way or move over yourself. If you are running WITH traffic, you won’t be able to see a vehicle coming up behind you. If you are on a busy road, use the sidewalk! I prefer to run on the road, because cracks on sidewalks hate me. But if I’m on a busy road or in an unfamiliar area, I stick to the sidewalks. Try to run with the mindset that you are invisible. If no drivers can see you, you will need to move out of the way if necessary.
  • Run without music, or if you do run with music, be absolutely sure you can hear everything around you. I love listening to music when I run, but I definitely want to hear traffic, people, dogs, or anything else happening around me. I exclusively wear my Aftershokz headphones that conduct sound through the bones in your head. I can hear everything around me while also hearing my music. If I don’t have these headphones with me, I will run with music playing aloud on my phone, or with no music at all. It is imperative that you can hear what’s around you, as well as see.
  • Run with your phone. If something happens to me, I want to make absolutely sure I have a way to call for help. This is also the best way to have family notified of where I am, with the Road ID app I mentioned earlier in this post.  I have a handy phone case that I can carry my phone in my hand without having to grip it the whole time. There are several pouches and arm bands and belts you can also use to carry your phone with you. The important thing it to have it in case you need to call for help.
  • Make sure you can be seen. Wear a light and a headlamp if it’s dark out. Wear reflective clothing. Put lights on your shoes or on your back or on your head. If you don’t have reflective clothing, go out and buy a reflective vest, they are less than $10 at Walmart.  If I’m running in the dark, with my headlamp, and a car is coming up in the opposite direction, I will flash my headlamp at them, so they can see me. I won’t take any second chances at being hit, even if I’m on the sidewalk. I want everyone and everything to know that I’m out running.


  • Have ID on you and carry a couple dollars cash with you. Your phone is great to call for help if you need help, but what if you fall and crack your screen, or if your battery dies? I never take my Road ID off. It is a bracelet that has my name, date of birth, a couple contacts to call, and any other health information. If I have fallen, get hurt or sick, someone can see this information and know who to contact or what to do. If my phone dies and I’m unable to call for help, I keep a couple dollars with me. There are no payphones any more, but if you go into a convenience store, having a couple dollars to buy a water and ask to use their phone can be all it takes to call for help.
  • Don’t assume. Don’t assume anything. Don’t assume you are seen by drivers or bikers. Don’t assume you will be safe because you have a self-defense keychain, pepper spray, or personal safety alarm. Don’t assume you won’t fall or trip on a crack and need help (calling for help or being seen by passerbys). Don’t assume that dog won’t come up and jump you. Don’t assume the family you run up on won’t see you as a threat. Don’t assume you won’t see other drivers, pedestrians, or catcallers as a threat. Don’t assume you are safe because you are with a friend. Don’t assume you are safe because you took a self-defense class once. Don’t assume you will be attacked or harassed just because you are alone. But as prepared as you can be, just in case.

The world is a messy place, but it’s also a beautiful place. Running is a way to explore and be one with that beauty. There is no reason you can’t run alone, or with friends. But please, do so safely.  Safety depends on you as much as it depends on the strangers, friends, or acquaintances you might meet while running.


Please let me know if any of these tips are helpful for you, or if you need more information. You can comment below or email me at mybravewings (at) gmail (dot) com and I will do my best to respond and give you any additional advice I have!


May has put me in a bit of a funk. Between travel, busy schedules, and hot temps, my motivation to work out has tanked. I won’t lie, I’ve put on a fair bit of weight since last year this time. And I’m not happy about it. But not being happy about it does not make it disappear. Instead, I fret about it, and stress about it, and end up either guilting myself into trying something new and difficult and failing, or throwing in the towel and saying let’s try tomorrow, or body shaming myself into a tizzy.

Enough is enough.

Tomorrow starts a new month. I like fresh starts for the nice, blank slate it offers. I have set 5 goals for myself for the month of June. All are attainable, and all are small enough goals on their own that I can push myself to achieve, and all together, they are good habits to build over the next 30 days. I don’t feel like any of the goals below are too lofty to set myself up to fail, but all are difficult enough that I will be challenging myself with each one.

Without further ado, my June goals are listed below:

Photo May 28, 9 34 20 AM.jpg

5 big glasses of water each day. 5 x 20 oz. glasses = 100 oz of water every day. I do not drink enough water, period. I am going to challenge myself to drink 100 oz. per day for a whole month, and hopefully my mood and skin will be thanking me, even if my bladder will get some extra work.

4 runs per week. Running has been a struggle. It’s been hard, and the extra weight I’m carrying around is not making it any easier. I completed a half marathon at the beginning of May, and it was one of the hardest runs of my life. I have been working to get back in the swing of things and starting small, and I need to keep doing this until the joy returns. Running is always there for me, I need to give it the dedication it deserves to reward me.

3 gym sessions per week. Chris and I joined a new gym a few months ago, and we have been trying to go once a week to lift. I am challenging myself to continue doing this, along with going to 2 workout classes over lunch each week. The classes are different enough I won’t get bored, and putting it here for everyone to read will help keep me accountable to go three times a week, which will help build muscle and sweat out fat.

2 other “activities” per week. (DVD workout, or bike ride, or swim, or walk, etc) Basically, be ACTIVE! I have DVDs I can workout to, or I can go on evening bike rides or walks, there is plenty I can do to be active and get a little sweat on, so I am challenging myself to do 2 other activities along with 4 runs and 3 gym sessions, each week.

1 pop per week – or less! I weaned myself off caffeine a couple months ago, and though I don’t get a headache if I don’t have caffeine any more, I still find myself having a pop a couple times a week. I don’t want a couple times a week to turn into every day, nor do I want it to turn into an addiction like it was previously, so I’m going to allow myself one pop per week if I want it. Hopefully, with the other positive changes I am making, I will not always want one once a week, but I’m not going to cut it out completely. MODERATION!

June is going to be a good month, friends. Do you have any goals for June? Share them with me, and let’s keep each other accountable!!

2018 Running Goals

Don’t call it a comeback…



Over the past 2 months, I’ve graduated from physical therapy and continued on my therapy “return to running” plan. Just a couple weeks ago, I ran my very first nonstop mile post-surgery. It’s slow going, and not entirely pain free (my KNEE is pain free while running, it’s the hamstring and calf now that are sore while running, and then there’s a bit of residual knee pain after running).. but I’M RUNNING!

Photo Dec 27, 8 12 32 PM

These pictures were taken 6 days apart, in December. Tank tops to long sleeves.. only in Kansas!

I have a few goals for 2018. If you would compare these goals to previous years’ running goals, you’d scoff at how tiny these goals are, but if you look back at the year I’ve had in regards to my knee injury, surgery, and recovery, I’m so excited the roughest and toughest stuff is behind me, and I can RUN!  It’s not going to be easy. In fact, it’s disheartening how much fitness I lost over the past 8 months of barely running to not weight bearing at all after surgery, to slowly recovering back to where I am now. My last month of decent-ish mileage was May, and that month only had 50 or so miles in it!  2017 was extremely low in terms of mileage; I will end up with just about 300 miles for 2017, almost all of those miles happening January through May.  For comparison, I ran 1025 miles in 2016. 

2017 was a really rough year in terms of fitness and running for me. I have a lot of work to do, and I need to be kind to my body and be extra kind and thankful for my knee which is still mending.  But I’m not looking into the past, I’m looking forward!

In 2018, I hope to complete 2 half marathons, even if it is a walk/run. I hope to do 1 in the spring and 1 in the fall. Ideally, I will walk/run the spring and run the half in the fall, but right now, all options are open, and no races are on my schedule.  I have a couple races in mind, but I’m not signing up for anything until much closer. Right now, I’m on a running schedule with minutes, and strictly using a metronome to keep my cadence up. My return to running schedule currently does not allow me to run back to back days, and I am very cognizant of my running form and any signals my knee is giving me.  I will continue on this path until I’m ready to run back to back days without a metronome. I will sign up for a race when I feel I can complete it.

In 2018, I will get my butt to the gym. I hope to get back to lunch time classes about once per week, and lift once or twice per week as well. I’m not setting myself up with a strict schedule to begin, but I want to get back to the gym consistently in 2018. I am lucky that my employer pays most of my gym membership, leaving me with a tiny monthly fee. There is absolutely no reason I can’t get into a solid routine, which will certainly help strengthen my weak leg muscles and help me get some fitness back.  I want to keep up my cycling, and add in a regular cycle class, in addition to using my bike at home.

In 2018, I want to eat healthier. I want to limit or eliminate my pop and sugar intake. I drink wayyyy too much pop and have wayyyyy too many sweet treats.  The addiction is real.  As I ease my way back into running, I want to help my body and treat it with kind and tasty healthier foods instead of giving it sugar and crap to eat and drink. I know the journey off sugar or limiting sugar will be a long one, and I’m not planning to go cold turkey.  There isn’t anything wrong with an occasional treat, but my treats have become mostly daily. I anticipate this goal will be the toughest of the three I have for 2018.

Photo Nov 25, 10 54 03 AM

Thanksgiving run in Hays with Chris and Momma, my first outdoor run since before my surgery in July.