Keeping active SAFELY
Posted 16th October 2024
This article provides some simple advice, guidance and tips on how to exercise safely. Much of the advice comes from the Run Safety Guidelines (British Athletics) but the advice is relevant whether running or walking on your own. The best way of staying safe is to exercise in company and there are usually many options to do this in local communities. If you live in Hull, East Yorkshire, Harrogate or South Yorkshire, you can exercise with your local Fitmums & Friends club - find your local club here.
Top tips
- Run in daylight – or use well lit routes and/or a body torch.
- Let someone know where you are going, your return time, and route.
- Be familiar with your route - if something happens and you are unfamiliar with the area it can be harder to find help.
- Make sure you have the what3words app, especially if in rural areas. This helps emergency services to locate your exact position.
- Enable emergency features on your smart devices (see more details below).
- Take a phone but ensure it is hidden – do not protect it at risk to yourself.
- Face oncoming traffic - wear high-vis clothing in the dark.
- Be mindful what you share on social media.
- Try not to keep the exact same routine, for example running the same route and/or at the same time.
- Consider whether using headphones increases your risk - bone conductor headphones may be a better option.
- Enjoy exercising in company - either with friends or with a local running or walking group.
- Wear trainer tags which display emergency contacts/medical conditions - see an example here.
What to do if you encounter negative behaviours
- Do not react to or return the behaviour as it can make the situation worse.
- Try to keep moving and stay calm - it is the quickest way to get you to a safer point.
- Change direction - especially if being followed by a car or someone on a cycle or motorcycle. If there is a risk of being obstructed ahead, change direction.
- Seek help as soon as possible if someone continues to hassle or threaten you; find another member of the public and explain what is happening.
- If there is no-one around, approach and knock on the door of a house or find somewhere safe where you can call 999.
How to report after an incident
- If still in immediate danger, call 999.
- If no immediate danger or risk, contact the police on 101.
- Tell someone what has happened - this can help you but also let others know where problems may be.
- If the harrassment takes place on a privately-owned site/commercial business, also report to the owner.
- Share the information with your local running group as it may help others avoid a similar incident.
How to be a running ally
Say nothing - please don't speak or shout out when people are running/walking. What may sound like encouragement or even a joke can sound at best like you're making fun (not nice) and at worst can be intimidating.
Don't sound your horn - it can be distracting, disturbing and frightening if sounded unnecessarily.
Don't touch - allow for personal space. You should not make any contact with another person without their consent for any reason and doing so can leave someone feeling violated and scared.
Don't join in - if you are not already running, please don't start when a runner passes by. It's not funny and can come across as intimidating behaviour.
Educate the young - make sure youngsters see people exercising outdoors as a positive thing that deserves respect.
Control your dog - dogs can react in a number of ways and may be startled by a runner or group of walkers. Keep them on the lead if they don't respond to recall. Even if the dog is friendly, a dog that is jumping up and wants to "make friends" can injure a runner by tripping them up.
Smart features on devices
Apple watches - provide several features that can help keep you safe and assist in a variety of emergency situations. For example, holding down the side buttons can trigger the option to call 999.
iPhone - Using the Hey Siri feature, you can voice-activate getting help. For example, you can say:
- "Hey Siri, call my emergency contact"
- "Hey Siri, call 999"
- "Hey Siri, I'm being pulled over" (this is for use in the car to activate use of camera to record incident)
Make sure you have some emergency contacts listed on your phone.
Location trackers - you can choose who you share this feature with but it helps to identify your location/position. Examples are:
- 'Find my' feature on iPhone
- Life360 on Android or iPhone
Android devices - the Google feature allows Emergency Sharing. You can share your real-time location with a set of emergency contacts. You can also turn on a Safety Check for a specified time duration; if you don’t respond in time, Safety Check will automatically turn on Emergency Sharing.
Fitness tracking devices
Strava - Strava Beacon will share your real-time location with family and friends.
Garmin - when a Garmin device detects an incident occurrence, the Garmin Connect app on your phone can send your name and location (if available) to your Garmin Connect designated emergency contacts.
Additional resources for reporting and safety
Street Safe - a service that allows you to report safety concerns in public places without giving your name (anonymously). This includes issues like poorly-lit streets, abandoned buildings or vandalism, as well as instances where you feel unsafe due to someone following or verbally abusing you.
Hollie Guard - a next-generation smartphone app that provides enhanced levels of protection.
Walk Safe+ - a life-saving safety app that enhances personal safety.
Bright Sky UK - provides support for those experiencing domestic abuse as well as those concerned about friends and family members.
Strut Safe - a UK-wide phone line. If you're walking alone, our volunteers will be a friendly voice to keep you company and help you feel safe until you are through the door.
The November 2024 edition of Women's Running magazine includes a feature on women's safety. It looks at how this can be especially worrying in winter and what can be done about it. In an interview, Sam explains how, at Fitmums & Friends, we prioritise safety and promote a sense of community so that our members can keep active. You can read the interview here:
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