Running tips to stay safe in 2025

Love running? It’s great for your body and mind, right? But what happens when some lowlife predator or unhinged nutcase decides to make you their target? Attacks are on the rise, and the world isn’t getting any safer. Here are five no-nonsense tips to keep you safe and in control while you run.

Wear the Right T-Shirt!

Think like a predator for a moment. You’re lurking, waiting for a target—usually a woman. Who would you pick? The woman sporting a Muay Thai t-shirt that screams she’s fresh off a kickboxing camp, or the one in a generic Nike “Just Do It” top? Exactly.

Invest in a couple of t-shirts that do the talking for you—whether it’s Judo, Boxing, Karate, or any martial art. Studies on convicted rapists reveal they tend to avoid women who carry umbrellas or appear prepared to defend themselves. A bold t-shirt that says, “I can kick arse,” might just be the deterrent you need.

Make Your Hair Hard to Handle!

We’re not telling you to ditch looking good—just don’t make it easy for a predator to take control. Ponytails might be practical for a run, but they’re also a predator’s dream grip, perfect for grabbing, yanking, and pulling someone to the ground.

Instead, disguise your hair. Use a headband to keep it out of your face and tuck long locks into your top to mimic a short cut or bob. The harder you make it for someone to get a handle on you, the better your chances of staying safe.

Don’t be Distracted by Digital when you Run

Motivational music might give you a boost, but headphones block your hearing and this is a fundamental sense for staying aware. If you’re running in busy, well-lit areas where you’ve got clear peripheral vision, feel free to sport the headphones but if you’re running in quieter more secluded spots like forests, keep your ears open—you’ll need to hear what’s happening around you.

When you’re switching playlists or picking a podcast, your peripheral vision drops from about 110 degrees to just 30 degrees when distracted by tech. Take a good look around you first. If you’re running alone at night, leave the headphones at home—your ears are your first line of defence.

Carry the Right Running Kit

If you’re a lone runner and like to run the secluded route, like through a forest, there’s more to your running kit than just a distance counter. Pack a front rucksack backpack that makes a sporting bat easily accessible—don’t forget the ball! After all, it’s perfectly legal to head to an open area to practice your swing, right? You get the idea.

For night-time runners, a good torch is essential. Not only does it light your way, but it can also be a handy tool for gaining the upper hand on an attacker. Check out our torch tactic video and see why this is more effective than the ‘keys in the knuckle’ approach.

If the Worst Happens

If you’re attacked, don’t hold back—put your full body weight behind your elbows and keep driving them at your attacker. Don’t stop until they’re down and you’ve cleared a path to escape. Our Simplified and Instinctive Response System (SIRS) will help you refine this skill. Survival is also about mindset. We teach you how to tap into your hysterical strength, a kind of super power which makes all the difference.

Survivor tip: Aim for the side of the neck with repeated elbow strikes. Targeting the carotid artery can knock your attacker out cold, giving you the chance to get away.