A Four-Time Marathoner Recommends the Top Safety Gear for Runners
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Over the past 15 years of my serious commitment to running, I've completed four marathons, one Ironman, and numerous shorter distance races. Despite the various goals, differing paces, and evolving workouts, one factor remains unchanged: I almost always run alone.
The subject of safety for runners isn't new or emerging. The troubling reality of crimes against female runners is tough to overlook. For this reason, often advice is given to female runners and runners from marginalized groups to alter their behaviors to mitigate risk: to run exclusively in groups, or only in daylight hours. Criticism arises over our attire, the routes we select, and even the safer hairstyle is debated – a bun versus a ponytail.
Yet for me, a safe solo run isn't simply about such precautions. It involves gaining confidence in mapping my route. It's fundamental to be aware of my surroundings. I need to know that other runners, cyclists, and especially drivers, are conscious of my presence. Moreover, I need to be capable of defending myself not only against people but also any potential animal threats (living in Colorado, sighting bears, elks, or even mountain lions isn't even a rarity. Let's not forget the countless incidents of dog attacks irrespective of the area).
It's unfortunate and often exasperating that we need to contemplate these issues, but bearing in mind that being prepared does not imply running in fear is crucial. Quite the reverse. Whether you're in a bustling city or a quiet suburb, on a treacherous mountain trail or a serene bike path, this selection of safety gear for runners can make you feel empowered and assured when you're out and about.
If you decide to carry any safety devices for runs away from home, bear in mind this warning: Your pepper spray keychain could be taken away at the TSA check-in. SHAPE Senior Commerce Editor Kristen Geil has experienced it several times leading her to switch to the Birdie safety alarm. Geil mentions that the Birdie has been a constant accessory on her keychain for quite a few years now. It's extremely easy to operate, which is reassuring because in a stressful situation the last thing you want to fumble with is your safety device. The noise-making alarm and flashing strobe light get activated simply by pulling the two pieces apart. What Geil also finds remarkable about the Birdie is its thin and lightweight design making it easily stowable in a pocket or a running belt, and its extraordinary battery life ("Mine kept going for a couple of years before I had to replace it," says Geil).
When in crowded gyms, planes, or coffee shops, I prefer as much noise cancellation as a pair of headphones can afford. But during solo runs, staying aware of your surroundings can be lifesaving—especially on desolate pathways or during poorly lit hours. Your senses need to function in unison; runners often share how they heard a rustling leaf or an approaching step before their eyes detected anything. Such minor noises don’t always indicate danger nearby (once, I found myself startled by a couple of rabbits in a bush), yet with earplugs designed to shut out every external noise, you might miss them.
Sure, an option is to completely ditch the headphones if it feels like too much hassle, but there are also alternatives available. Shokz is known for the open-ear design, and while I have always been a fan of their headphones, the wrap-around style never really suited me. This is where their new release comes in. Shokz OpenFit are the first earbuds of their kind featuring an open-ear design which keeps your inner ear free to help retain situational awareness. Despite their light weight, the flexible dolphin arc ear hook adjusts nicely to the natural shape of your ear for a snug and secure, yet comfortable fit. For lightweight earbuds that allow you to enjoy your favorite tracks or podcasts without compromising on your awareness of the surroundings, they are by far the best option available.
As per the Center for Disease Control and Prevention's records, nearly 8,000 pedestrians were involved in fatal accidents with a motor vehicle in 2021. These accidents can occur any time, however, the risk is greater at dawn and dusk due to decreased visibility for drivers. If your run is scheduled during dark hours, it's crucial to be equipped with appropriate gear and a fitting mindset.
Runners typically wear reflective gear, and the Noxgear Tracer 2 is certain to make you noticeable. This LED vest comes with six different colors and five varied flashing modes, effectively transforming you into a human beacon visible up to a quarter of a mile away. Despite its luminosity, it still feels light, adjustable and far from unwieldy. But while the vest's brightness attracts attention, runners should always be vigilant, especially when jogging on roads and pavements that cross traffic. Running against traffic can help you see approaching vehicles. Always remember to check in both directions before crossing a road, even if you have the right of way. Being able to see a vehicle doesn't necessarily mean its driver can see you.
Marathon training during summer often means starting early, which can pose some hazards like rolling an ankle on an unnoticed curb or tripping over a pothole or loose rock on the path. Having a light source can help mitigate such risks.
The Biolite lightweight headlamp can be a useful tool for this purpose. It sits comfortably across the forehead without bouncing or slipping, providing a bright light suitable for street, sidewalk and gravel trail running. While headlamps are among the most straightforward ways of adding light during early morning or late night runs, there are also other types of light sources for those who find headlamps uncomfortable. The key to choosing a light source is comfort and personal effectiveness.
A 2019 survey by Stop Street Harassment revealed that 68 percent of women in the U.S. experienced some form of public sexual harassment or assault. While not all these incidents involved runners, catcalling and stalking happen more frequently to women. As an experienced fitness journalist, I have been repeatedly advised by self-defense experts to exude confidence by running with shoulders back and head up while making eye contact with everyone along the path.
However, for added security, many female runners prefer carrying pepper sprays during their runs. Among the ones I have tested, I recommend the Sabre Running Pepper Gel the most. It doesn't produce a mist but instead delivers a steady gel stream, thereby reducing wind blowback. It also has a longer reach than traditional sprays and it's lightweight and easy to carry.
Knowing your route before you run can also enhance safety. When you know where you're going, you can remain alert yet calm. In contrast, uncertainty about your route can make you more anxious and distracted. Many tools can help you track your route, but AllTrails+ offers many useful features in one package, including offline maps, off-course alerts, and access to the world's largest collection of digital trail guides.
Best of all, the app’s Lifeline feature lets you preload your route and expected return time, and send that info to five safety contacts. And as long as you have an active data signal, they’ll also be able to virtually follow you and spot any long stops or interruptions from your plan. (I do find it helpful to give yourself a little cushion on that estimated finish time, though. Last summer, I was nearly 50 minutes late after having to walk the last few miles of my long run. No need to cause concern over a bad day.)
As a health and fitness editor who has been regularly testing all categories of activewear since 2009, Jen Ator has nearly 15 years of pinpointing the highs and lows of running accessories. As the former editor-in-chief of Women's Running, as well as the author of The Fitness Fix: Quick HIIT Workouts, Easy Recipes, and Stress-Free Strategies for Managing a Healthy Life, she has spoken to countless women about their prominent concerns and issues when it comes to running safety. A four-time marathoner and Ironman finisher who runs the majority of her miles solo, Jen has personally tested a wide variety of safety products and knows what to look for in terms of comfort, support, and ease of use. For this piece, Jen utilized real-world testing as well as insights from SHAPE editors to inform the products that can make the biggest positive impact.
