Staying safe on the run is always an important topic, and one that is constantly in the forefront of my mind. Over the last few weeks this has become a widely discussed issue among the running community following the tragic abduction and murder of Eliza Fletcher. The reality is that each person needs to decide what they want to do to stay as safe as possible on the run. This will likely look different for each person. In this post I am going to discuss how to use technology to improve safety while running.
How To Use Technology to Improve Safety While Running
Improve Safety While Running by Carrying Your Phone
I know it can be annoying to bring your phone with you when running, and you probably want that time to yourself. However, if you get into a situation where you need help having a phone will make it much easier to call someone. Also, many of the safety tips I am going to share below require a phone for them to work.
When carrying your phone, keep it in a place that is comfortable and secure, but preferably out of eyesight. You want to be able to grab it quickly if needed, but you also don’t want someone else to see where it is and be able to take it from you easily. Many sports bras and shorts/tights have pockets for a phone or you can use a Koala Clip.
Check your privacy settings to Improve Safety
If you use an app like Strava, make sure that only people you know can see your running routes. Check your followers to make sure you know everyone and then adjust your privacy settings. You can also go back and adjust all your past runs so only your followers can see them too. Consider hiding your start and end points to improve your safety. And please don’t take a screenshot of your Strava route and post it to your public Instagram page. It’s so important to be aware of who can see your information on social media.
I am at the point where I only use Strava to track my shoe mileage (pretty much everything else is private) and will probably delete my account at some point. It really makes me nervous to think about who could see where you run.
Share your location with someone you trust
For a long time we have been told that we should tell someone where we will be running and when we will be back. Well, using technology to improve safety while running has taken this to a whole different level. There are many apps that allow people you identify to see where you are. For example, the Find My Friends app on iPhone allows your identified contacts to see your location. There are other apps like Life360 and RoadID that do this as well. When you leave for your run you can share your location with a trusted friend or family member so they can see your location if you are not back when expected or if you contact them for help when you are running.
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Improve Safety While Running Using a GPS alert system
Some newer running watches, like the Garmin Fenix and Forerunner 945 have an incident detection feature which will alert your Garmin Connect contacts when an incident is detected, along with your real-time location to help you run safe. Another option, which I will discuss below, is using a Run Angel which allows you to press a button to alert a contact that you need help.
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Turn on LiveTrack on your Garmin
Many of the Garmin running watches have the LiveTrack feature which allows you to share your run with people by sending them a link via text or Email. Before you start your run, you make sure LiveTrack is turned on and then send them the link. When they click the link they can see your route so far and where you are currently. I wrote a post demonstrating how to use this.
Use Beacon on Strava
If you run using your Strava app you can turn on Beacon and share your run with up to 3 contacts.
Wear a Run Angel to Protect Yourself
A Run Angel is a great way to run safe using technology. This is a wrist-based device with a GPS and alert system. You set it up to identify your emergency contacts, and then when you are running if you need help you can press a button and it will sound a loud alarm and alert your contacts that you need help. They will be able to see where you are using the information that is sent to them.
If you wear headphones, use AfterShokz
If you choose to wear headphone while running outside, consider trying AfterShokz which allow you to also hear your surroundings. However, listening to anything while you run can be a distraction from your surroundings, so if you don’t need music or podcasts it may be best to leave the headphones at home to help you run safe.
Take a pre-run selfie
I hate to even suggest this, but in the worst case scenario if something were to happen to you on a run it is very helpful for someone to know what you were wearing. You can take a pre-run selfie and text it to someone or create a shared album that they can access if needed.
Hopefully you found these tips to improve safety while running helpful. Of course, there are many other safety tips that should be followed. But it is important to use technology carefully and to your advantage. Make sure only people you know and trust can see where you run and try to set up a way that you can be tracked if needed. It’s frustrating that we need to be so careful, but safety is the most important thing.
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How do you use technology to improve safety while running?
Thank you for this, Lisa! There are quite a few I wasn’t aware of, like the Strava Beacon or the Run Angel.
I also never thought of how helpful a pre-run selfie can be!
I’m not very good at using technology for my safety. Luckily, my trails here in Zurich are extremely safe and there are always plenty of friendly dog walkers and bikers around.
I’m glad you run in places that are safe! It seems like you run with others quite often too which can be helpful.
Thanks for the tips.
I always take a pre run selfie but never thought how useful it could be.
I carry my phone but don’t track my runs. I guess I should when I run alone. I do try not to.
When I use Garmin LiveTrack I delete the run when I’m finished. Its just good for someone to be able to know where I am if needed.
I always carry my phone for safety and photos, lol. I do track my runs. I probably shouldn’t but with the trails, I like to see the terrain and the routes. I could probably just make them private. At home, I never run the same trail route.
I’m just going to say that I wish we didn’t have to worry about any of this!!!
I wish we didn’t either! I can see why for some people its helpful to use Strava, but it just doesn’t give me any real benefit. You could probably make some of them private if you don’t want people you don’t know seeing where you usually run.
These are great tips, and ALL are common sense…but we always need reminders. I set up a Strava account a few years ago, but have never accessed it because I don’t want a bunch of strangers seeing my routes. I do sometimes share a screenshot of my route (via the Garmin Connect), but definitely not for every run. I vary my routes enough that if anyone is creeping on me, they’ll be confused as to where I am on any given day…hopefully.
Changing up your run every day is definitely a good idea!
Great advice. I need to set up the GPS tracking on my Garmin again. I was using it but kept setting it off accidentally so I’d have to text my husband to tell him I was fine and it would reset my run back to zero. Runner’s problems. I’m pretty sure it was my ROADiD pressing on the button so now I’m wearing it on the other arm.
I do wear Aftershokz but I listen to a book and keep the volume pretty low. I can definitely hear what’s going on around me. And I’m always on the alert even though it’s been about 30 years since I was attacked on the run it stays with you.
Taking a selfie before your run is a good idea, even if the idea is somewhat shocking. But better safe, I guess.
That’s annoying that your Garmin alert was going off! Mine is older so it only has LiveTrack, not the incident alert function (so now I use Run Angel which I can press to alert my husband if I need help). Garmin will just let him see where I am at any point in my run.
I recently updated my privacy settings on Strava as well. It is a good idea to check them every once in a while.
That’s definitely a good idea!
Very useful tips Lisa – I’ve always debated taking my phone on the run simply because in Gaborone where I’m from, most people are attacked FOR their phones. So my reasoning has always been, if people see I don’t have a phone, I won’t be attacked in the first place. But that’s always been a tough call as it means that if something happens, even something “innocent” like an injury or getting lost, I have no way to contact anyone. So I’m re-assessing my stance on this and maybe finding a bra where I can tuck my phone in sounds like a brilliant idea.
Oh yea that’s definitely a tough call. A bra for your phone might be a good idea. When I wear mine in my sports bra I don’t think anyone can tell that I have it on me!