Defence expert and World Champion in Brazilian Jiu-Jitsu Joanna Ziobronowicz, who also holds a UCL Master’s in Psychology and Linguistics, offers self-defence strategies from both a psychological and physical perspective in her new book, She Fights Back.
“You may already have heard of a few preventative measures that can help you stay safe during solo runs,” says Joanna. “These include choosing well-populated routes, ideally during daylight hours for better visibility. Being familiar with your chosen route can help you plan exit strategies and identify places where you can run toward safety,” she says.
If you go running during darker hours, Joanna suggests you pick routes that are well-lit rather than dark alleys, which pose a higher risk to your safety. “You should also inform a friend or a family member of your planned route and expected return time,” she adds. “A great tool here is to use live location sharing from one of your phone apps, as this will allow your loved ones to follow your route in real time.”
To add an extra layer of security, avoid sharing your local runs publicly, especially if they show up as regular routes. “If you need to share your running details, map your starting point away from your home, so it won’t lead potential predators directly to your residence,” she advises. “It’s also advisable to occasionally change your routine by varying the time and starting point of your run.”
Carry your phone Taking your phone with you on a run is a must, not just to track your timing and distance but also for safety when you need to call for help, or if anyone needs to access your emergency contacts or pertinent medical information. Before you head out for a run, familiarise yourself with SOS Emergency triggers on your phone, and set up your emergency contacts, as they will also be notified if you choose to call emergency services for help.
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