Tips On Running Safe By Todd Williams From RunSafer.com
BE AWARE OF YOUR SURROUNDINGS
​No matter where you go to run, jog or walk please make sure you're always aware of your surroundings. It's so easy to get complacent and forget to be diligent about your safety....make sure it's a priority every time out!
IDENTIFICATION
​When you head out the door to run, jog or walk please make sure you have personal ID attached to you. Hopefully nothing ever happens but having your information just in case of an emergency could possibly save your life! The Have The Drive Emergency ID is one of many great products on the market that you could utilize for your safety!
WALKING THE DOG
​​A simple but effective deterrent while out running, jogging or walking is your friendly dog : ). Potential assaults are less likely to happen when Fido is attached to your wrist barking as someone that shouldn't be there comes too close. Please make sure the dog is trained and doesn't drag you into harms way though. I have a German Shepherd mix and he will make sure I'm safe if he feels harm is approaching.
PARKING
Many people drive to the location where they will walk or run. Please be aware of your surroundings when pulling into a parking lot. If you're the only one there or if someone is in the area that gives you a gut feeling that something isn't "right" then leave and go to another place to run that day. Never be complacent about your personal safety!
SAFETY NAME
​If anyone approaches, confronts or in worse case scenario they put their hands on you and you feel you may be in danger try to have a name in your head you can start yelling out! If you could possibly plant the seed of doubt in their head someone is near by they may leave you alone without having to physically fight them or use a weapon!
BE SMART LISTENING TO MUSIC
When I was training for the Olympic Games I never listened to music but now I listen to anything to get me through that run. I see many runners and walkers with their headphones on not paying attention with their music blasting which is a big mistake. Please try to keep your volume down to a level where you can hear everything around you or only use one ear bud. This way you are better aware of other individuals, bicycles or vehicles and can react much faster if they enter your personal space….TURN IT DOWN!
GO WITH YOUR GUT FEELING
When preparing for your run, jog or walk please try to remember to listen to your gut feeling.  We've all been in situations where we need to pay attention to our surroundings and make smart choices about our personal safety. If it's choosing another training route because of lack of people in the area or picking a different parking spot because no one is around those are the smart choices to make to keep you out of potential trouble…. Go With Your Gut!
POWER IN NUMBERS
As we all know, running can be a very enjoyable experience, but it can also be a dangerous one.
When preparing for your run, always try your best to select a route that's going to be populated with many other runners, joggers and walkers. I know from experience that it's easy to find yourself completely alone and vulnerable when you're out there, but it's critical for you to do your research and exercise around others. If you enter a park or trail that you usually run, but no one is around, make the choice to find another location! A dangerous encounter is less likely to happen when you make this choice instead of being alone.

By Mile Posts  (Women's Running Magazine)  Published Sep. 5, 2014   Updated Mar. 2, 2016 (Guest Blogger)

Growing up my parents would always say to me – it’s not YOU we don’t trust – it’s other people.

I’ve often reflected on this statement as a mother and as a runner. When it comes to being safe out on the roads, I’m not worried about myself. I’m worried about what other people will or won’t do and how their decisions may affect my safety. I believe that as a runner, especially a female runner, I must not let my guard down when running at times of the day that are less safe than others. It’s when we get comfortable that we are most susceptible to being attacked. It’s when we are in a comfort zone that we are more likely to not pay attention to drivers or other such hazards.

I personally have had run ins with crazy people in cars. I’ve had people swerve towards me while I was pushing my kids in the running stroller, and sadly I saw a woman who died from being hit and dragged by a trash truck not 15 feet from the front door of my townhouse. These incidents have kept me on my toes while running, so to say. I know that keeping myself safe is my priority. I can’t rely on others to see me or for people to act in a manner that they should.
Here are some of my tips for staying safe on early morning runs – though many of these tips work for other times as well!

Let someone that you know when you are going for a run – In the early morning hours, it’s important for someone to know what time you left your house and around how many miles you plan on running. Heaven forbid, if you didn’t come back home, you want someone to be able to establish a timeline for when you went missing. Telling them how many miles you planned on running or about how long you plan on being out there keeps your loved one or friend from worrying about you too soon. If you don’t have anyone in your life you can text or tell, then leave a note at your house for someone to find later should you go missing.

Don’t be a predictable target – I don’t post on social media before I am about to go for a run. I leave for my runs at a different time each day and I never run the same route two days in a row if I am running when it’s dark and early. I don’t want to have a routine that someone else could memorize. I certainly don’t want to give anyone I don’t know a heads up when I am leaving for a run. In the past I would post on my blog my weekly training log. I do not do this anymore for safety reason.

Mix up your pace – This is along the same lines of don’t be a predictable target. Don’t run the same amount of mileage every day at the same pace. If someone is going to attack you and it’s a pre-meditated act, you don’t want them knowing that you do the same 6 miles at a 9 minute pace every day.

Do not carry mace – Some of you are going to argue with me on this one but I think it’s very dangerous to carry this type of item in an early morning hour. There is a strong likelihood that someone attacking you is either stronger than you or is possibly on something from the night before. I think the chances of this item being turned and used against you is high. If something were to happen to you, you need your eyesight and all your senses functioning as well as possible.Do not run with music – I wish I didn’t even have to say this one but sadly it needs to be said. I’ve been out running at 4:30 the in the morning and seen women totally tuned in to their music who didn’t even notice me until I was right in front of them. I’ve seen women listening to music this early but running with their dog, assuming that the dog will keep them safe. Assume nothing. You need your senses to be functioning fully in the morning. Since you may not be able to see as well as you would during the middle of the day, consider your ears a gift. You need to hear what’s going on around you or who might be coming up behind you.

Make a wise decision about reflective gear – As a runner and coach, I do not believe that you should wear reflective gear on every dark run. Based on where and when I run, I’ve made the decision to not wear this gear. I want to blend in as much as possible and not stick out for anyone who may be up to no good. There aren’t many cars out at the time I run, and I assume that every single one of them can’t see me. I get off of the road and hop on to a sidewalk if I see a car coming. I wait at cross walks till a car passes. I am proactive in my safety.

Wear ID – My ID of choice is a RoadID that I wear on my wrist. Make sure you have the numbers of people who can be reached when you are out running and make sure to include pertinent information. Quotes and such are cute but they aren’t going to help save your life.

Say HI to other runners – A runner is more likely to remember seeing you and where they were when they saw you if you say hi. If something terrible were to happen, you would want people to be able to come forward with details that might help authorities. In the early morning hours of 4 am, you will likely only pass a few people. This tactic doesn’t work as well when you are running during periods of time where they are tons of runners out.

Carry your phone – Once upon a time I thought this was ridiculous. I was proactive in my safety, I don’t typically stop on runs – so pictures were out, and I certainly wasn’t going to be talking on it or texting while running. So why would I need a phone? These days I carry it with me on most runs and I feel safer. I’ve gotten lost on a run before and fought back tears and tiredness as I ran 10+ more miles than planned. I have debated knocking on someone’s door and asking to use their phone to call my husband (I didn’t). If I had my cell phone with me, I would have been able to call and he wouldn’t have been at home worrying why it had been hours since he last saw me when I had told him I was only running 6/7 miles.

Don’t worry about being politically correct – I realize by even putting this as a bullet some of you are going to gasp. It’s the truth. If you get a funny feeling in your stomach for whatever reason, do not worry about offending the person who is giving you the feeling. Your safety is more important than not turning around and running the other direction because a stranger made you feel funny. I’d rather offend someone I don’t know in the moment and be safe than to make a really bad decision and have it cost me my life. It may sound dramatic but the world isn’t always the safest place. Your safety lies in your own hands as a runner.

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Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in athletes may lead to fatigue, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heatstroke, have even more serious consequences. Runners need to pay attention to what and how much they’re drinking before, during and after exercise.
Pre-Run Hydration
If you're doing a long run or race (more than 8 to 10 miles), it's important to make sure you're well-hydrated during the few days leading up to your long run. You know you're well-hydrated if you pass large volumes of pale urine at least six times a day. In the days leading up to your long run (or race), drink plenty of water and nonalcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night's sleep. It's not a good idea to run with a hangover because you'll most likely be dehydrated when you start running.
An hour before you start your run, try to drink 16 to 24 ounces of water or other non-caffeinated fluid. Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the bathroom during your run. To make sure you're hydrated before you start running, you can drink another 4 to 8 ounces right before you start.
Drinking on the Run
Here's a general rule of thumb for fluid consumption during your runs: You should take in 4 to 6 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink (like NUUN or Gatorade) to replace lost sodium and other minerals (electrolytes). If you don't have access to water on your running routes, you'll have to carry your own fluids with you such as the Amphipod Hydration Belts!  When running in the race, water and sports drink should be on course, but never expect it as it is best to continue to have your hydration belt with you as well and full of your favorite fluids.
Post-Run Hydration
Don't forget to re-hydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost. Post run hydration should begin immediately after you run to start to replace those essential electrolytes and nutrients lost. Also, if you are able to get out of the sun & heat as well to begin the body cool down as well (if not doing a small run to cool down from a workout). Keep replenishment fluids going all day event when not working out or after workout.