Be Loud. Act Crazy. Get Home Safely.

It sounds like strange advice until you spend a few hours in a self-defense class designed specifically for female runners.

Recently my clinic, Precision Performance & Physical Therapy hosted a women's self-defense class, taught by my friend and black belt in Karate, Heather Wright. I hate that we even had to have this class, but it is the reality of the world we live in and its important for women to support women. While we did practice some punching and escapes, the biggest lesson we learned was about changing the way we think.

Society has taught women to be polite, accommodating, and avoid making a scene. Unfortunately, those cultural norms can make us easier targets. Throughout the class, one message was repeated over and over:

Your goal isn't to win a fight. Your goal is to get home safely.

As runners, we spend a lot of time thinking about training plans, pace, hydration, and injury prevention. We don't spend nearly enough time thinking about personal safety. Here are the biggest lessons I took away that every female runner should know and I want to share with as many people as possible.

1. Trust Your Instincts

If something feels off, it probably is.

Too often we ignore our intuition because we don't want to overreact or make someone uncomfortable. Don't. Your safety comes first. It doesn't matter if they feel uncomfortable. Trust your gut and then listen to it.

If someone makes you uneasy, change directions, cross the street, run into a business, call someone, or leave the area altogether. You don't owe anyone your time, your attention, or your politeness.

Run with your head up. Stay aware of your surroundings. Look people in the eye so they know you could identify them if needed. Keep an arm's length between yourself and anyone you don't know, and don't be afraid to create more distance.

One of my favorite suggestions from class was to become part of the community you run in. If you run the same route regularly, say hello to other runners, walkers, or neighbors. Familiar faces notice when something is different, and community adds another layer of safety.

2. Don't Be an Easy Target

Predators are looking for opportunity. Don't make it easy.

Run confidently. Stand tall. Don't appear distracted or unsure.

Even think about how you dress - I am sorry for those of you that love matching pink sets. but how you dress draws attention. If you were a predator would you go after the women dressed in a cute pink set or the one in the hat and army shirt? You don't have to change how you dress, jut be aware of how you might be perceived.

Before every run:

• Tell someone where you're going and when you'll be back.

• Carry identification and a way to call for help.

• Consider carrying a personal alarm or a small tactical flashlight.

• If you're trail running, consider using GPS tracking.

• Plan your route and know where the isolated areas are.

• Change your route occasionally instead of running the exact same path every day.

• Keep your music low enough to hear what's happening around you or wear only one earbud.

• Make sure you can see clearly, especially during early morning or evening runs.

  
  

One thing the instructors emphasized surprised me: practice being loud.

Seriously.

Practice yelling "BACK OFF!" or "NO!" at home or with a friend. The first time you use your voice shouldn't be when you're terrified. Your voice is one of the most powerful tools you have.

4.Have a Plan Before You

Need One

Hopefully you never need these skills, but having a plan is important.

Heather reminded us that when adrenaline takes over, your brain falls back on what you've already practiced and decided. That's why it's important to think through these situations before they ever happen. Decide now that if someone tries to abduct you, you'll use your voice, fight to create space, and do everything you can to escape.

If someone wants your phone or wallet, give it to them. Those things can be replaced. You can throw it and run in the opposite direction. Or carry drop cash so you can drop it on the ground and run.

Never get into a car.

If someone is trying to force you into a vehicle, fight with everything you have. Create as much noise and attention as possible. Use your voice. Use your elbows, open palm, hammer fist, knees—whatever you need to create an opportunity to escape.

Heather also reminded us that predators want easy targets. Be unpredictable. Be loud. Make yourself difficult to control.

If you end up on the ground, keep fighting. Kick. Yell. Create chaos. Your objective is always to

get away.

A Quick Note About Carrying Weapons

One thing that was emphasized over and over was: don't carry a firearm, knife, or pepper spray unless you've been properly trained and practice using it regularly.

In a high-stress situation, adrenaline takes over and fine motor control decreases. If you aren't comfortable using a weapon under pressure, there's a risk it could be taken away and used against you—or, in the case of pepper spray, you could accidentally spray yourself.

Instead, focus on the tools you're most likely to use effectively: your awareness, your voice, your body, and simple safety devices like a personal alarm or flashlight. The goal is always to create an opportunity to escape and get home safely.

I hope you never need any of these skills.

But if you ever find yourself in a situation where something doesn't feel right, remember the lesson that stuck with me more than anything else:

Be loud. Act crazy. Get home safely.

Share this with the women you run with, your daughters, sisters, friends, and training partners. The more we talk about runner safety, the stronger and safer our running community becomes.

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