Safety Measures for Female Runners: How Women Prepare for Solo Runs

Dorothy Beal changes up her running route and schedule to avoid creating a pattern that someone could follow. She also makes a point to wave at friendly passing runners, so if she ever goes missing, someone might remember where they last saw her.

Emily Scaglione opts not to wear her hair in a ponytail while running to prevent an attacker from having something to grab onto. Veronica Amele avoids pulling her hoodie over her head as it can limit her peripheral vision, especially if someone is approaching from behind.

Female runners have often faced catcalls and unwelcome advances from men, some of whom may even follow them. The recent tragic incident involving student Laken Riley, who was assaulted while out for a run on a secluded trail in Athens, Georgia, has once again heightened concerns about safety for women who run alone.

The heartbreaking stories of Eliza Fletcher's abduction and murder in Tennessee almost two years ago, as well as the killing of Molly Tibbetts in Iowa in 2018, serve as poignant reminders of the dangers that female runners may encounter, according to accounts shared by several women with CNN.

A survey conducted by Adidas in nine countries, including the US, found that 92% of female runners feel worried about their safety when they go for a run. Additionally, over two-thirds of the women surveyed take specific safety measures, such as running with a friend or partner for added protection.

Beal expresses her concern by stating, “Whenever I hear about another woman tragically losing her life while out for a run, it serves as a harsh reminder that we can never be completely safe and that I must do what I can to protect myself.” She also adds, “Even if I remain vigilant or hyper-aware, unfortunate incidents can still occur. It should not solely be the responsibility of women to prevent attacks against themselves.”

CNN talked to a handful of female runners across the US about their experiences and the safety measures they take.

She’s run 47 marathons. One incident with her kids changed everything

Dorothy Beal, a seasoned runner with 47 marathons under her belt, has been running for over two decades. About a decade ago, her perspective on safety shifted after a frightening encounter while running with her three children in a triple stroller.

As she pushed the stroller, a man in a car chased her, shouting obscenities and causing her body to react in fight-or-flight mode. This unsettling experience marked the first time a stranger had verbally attacked her while running, but unfortunately, it was not the last. Dorothy Beal, a running coach residing in Brambleton, Virginia, recalls this alarming incident vividly.

Passing strangers in cars or bicycles also have commented about her body while she runs, she says.  Because of these incidents, she’s added several safety measures.

Dorothy Beal says she changes her route often so she does not establish a running pattern for a potential attacker.

Dorothy Beal says she changes her route often so she does not establish a running pattern for a potential attacker.

Dorothy Beal

She mentions, "I change up my running routine by varying the time, location, and distance so that no one can predict when I leave home or where I'm headed." She adds, "After being followed by a car and verbally harassed multiple times, I always stay alert of my surroundings."

When Beal goes for a run, she includes parks and wooded areas in her route and now carries her phone with her, a habit she didn't have before those incidents. While listening to music, she keeps the volume low to remain aware of any potential dangers. Beal opts not to carry pepper spray out of fear that it could be used against her if someone were to overpower her.

She used to wake up at 4 a.m. to run in the dark early mornings, but not anymore. If she feels uneasy or unsafe, she now cuts her run short, takes a different route, or asks a friend to stay on the phone with her until she feels secure.

"It's unfortunate, but in today's world, the time of day, our attire, or the precautions we take while running don't guarantee our safety," she remarks. "Unfortunately, things can still happen to us."

Veronica Amele, who runs about three days a week, always makes sure to have her essentials with her. These include her pepper spray, a charged phone, and a personal safety alarm that she hides in her sports bra.

Her family uses the Life360 app to keep track of her when she goes for a run. In 2022, while training on a trail, she noticed a man who seemed to be following her. She ran towards someone walking their dog, and the man stopped following her, she recalls.

Amele, a running coach from Kennesaw, a suburb of Atlanta, shares that recent incidents of runners being harmed have made her reassess her own safety and the safety of those she trains.

She advises female runners to make safety a top priority by informing someone before heading out for a run, varying their routes and timing, carrying a safety device, and avoiding wearing headphones. Being extra cautious about her safety has transformed her runs into more focused training sessions rather than the relaxing breaks they used to be.

Veronica Amele says she's always on alert and carries pepper spray to ward off potential attackers.

Veronica Amele says she's always on alert and carries pepper spray to ward off potential attackers.

Veronica Amele

Amele stays vigilant during her runs, keeping her pepper spray close and ready for any approaching strangers.

She admits, "It's tough to feel at ease when you're constantly checking behind you. If I spot a man heading my way, I ensure my pepper spray is within reach. After he passes, I glance back to confirm he's continuing on his path and not following me."

She says her alarm, a small device that emits a loud whistle-like sound, is effective in scaring off attackers and notifying people nearby.

To avoid predictability, she varies her running routine and chooses different locations.

Amele sometimes revisits a trail after training elsewhere, only to be met with comments like, "I haven't seen you in a while, did you stop running?" She finds it unsettling that people are keeping tabs on her movements.

After Riley's tragic death, Amele is reconsidering her early morning runs.

Sarah Lyon, who works in social media marketing, runs about five times a week as part of her marathon training. She prefers to run on a lakefront trail in Chicago most mornings due to safety reasons.

"Cars can't follow me on the trail, and there's more space out there so I will be able to see someone coming from farther away," Lyon explains.

Lyon shares that when she goes for a run on sidewalks, she occasionally receives unwelcome catcalls. To stay prepared, she carries pepper spray on a hand strap for quick access. Before setting off for her run, Lyon makes sure to inform someone about her plans and the time she expects to return. This way, if she doesn't come back on time, they can notify the authorities.

Sarah Lyon says she never wears headphones during runs to ensure she's aware of her surroundings.

Sarah Lyon says she never wears headphones during runs to ensure she's aware of her surroundings.

Sarah Lyon

She always switches up her running paths, preferring not to wear headphones while on the trail. Since hearing about Riley's tragic passing during her usual morning run, she has started to reconsider her usual start times.

"I enjoy running in the early morning when the city is calm and the sunrise is beautiful. But lately, I've been extra cautious and alert during my runs," she explains.

Right now, the quiet mornings don't feel peaceful to me. In fact, I worry that it's the perfect time for someone to commit a crime since there wouldn't be anyone around to witness it. Lyon believes that society unfairly expects women to bear the burden of protecting themselves, rather than focusing on preventing attacks.

She believes that society needs to do more to educate men about not assaulting women. Instead of blaming victims, she thinks it's important to hold the perpetrators responsible.

During her runs, she enjoys listening to loud music.

Emily Scaglione, a student at Baylor University in Texas, enjoys running about four days a week on trails in parks and wooded areas. She prefers to wear her hair in a french bun instead of a ponytail while running.

According to Emily, ponytails can be risky to run in as they can act as a handle that trails behind you, making it easier for someone to grab onto.

She also runs with pepper spray strapped to her hand and blares music from her phone without headphones.

Emily Scaglione says she straps her pepper spray on her hand for easy access.

Emily Scaglione says she straps her pepper spray on her hand for easy access.

Emily Scaglione

"I prefer to listen to my music out loud, even though some may find it annoying. It makes me feel more secure," she explains. "Having nothing in my ears helps me stay alert to my surroundings and lets others know when I am nearby."

She believes that if she were ever in danger of being attacked or abducted, the loud music could attract attention and alert people passing by to her situation.

She mentions taking photos of cars that seem to be following her as a precaution. This way, if something were to happen, the license plate could help investigators.

Taking all these precautions can be tiring and frustrating for Scaglione. She understands that they may not be enough to stop a determined attacker.

Riley thought she had taken all the necessary precautions - running during daylight, informing others of her route, and staying close to her college campus. However, it was still not sufficient for her safety. This experience has reinforced the idea that while precautions are important, they may not always be enough.

Scaglione and the other women admit that the recent murders have made them feel more anxious and cautious. Despite this, they remain resolute in their decision to continue running.

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