Plan your route, spot trouble early, move toward help and handle common outdoor emergencies. These are practical steps you can take on every run.
If someone harasses or attacks you, that's on them, not you. Preparing gives you more options, but no routine, route, hour or product guarantees safety.
These figures describe survey answers and traffic deaths, not your odds on any one run. Sources are listed below.
Harassment, physical assault and fear of assault are different things. A survey can show how many people recall harassment, but it can't tell you the odds of an attack on a particular run.
4,709 runners surveyed. Each bar is a separate group, so a full bar is 100% of that group and the two bars don't add up to 100%.
Reported harassment Did not report harassment
In the same survey, 9.56% of all female respondents reported unwanted physical contact.
RunRepeat, published 2021, updated 2023. All respondents run at least weekly. The survey doesn't publish the exact number of men. Self-reported experiences, not annual attack rates.
In a 2024 peer-reviewed study of 1,645 adult US runners, mostly women, 84.2% reported at least one form of harassment while running. That's a result for one online sample, not a prediction for all runners.
Surveys recruit different people, ask different questions and cover different time periods. That's why these figures shouldn't be averaged or read as a trend.
The data can't pick one hour. Surveys show when people report harassment, not the risk per hour on a run.
Your route and conditions matter more than the clock.
Safety is a blend of things, not one choice. Check the actual route at the actual time you'll run it.
Surveys count reports, not how many people were out or for how long. Fewer people run late at night, so fewer reports from those hours is what you'd expect, even if each run carried more risk.
In a 2023 NYC street harassment survey, respondents selected afternoon and evening most and night least. The survey didn't measure how many people were out at each time.
For many routes that's the morning, when people are heading to work and you're easy to see, or any time other runners are out. You can see more in daylight, but harassment and assault still happen.
Broader crime data doesn't settle it either. One federal report found adult violent victimizations peaked around 9 p.m., but that covers all settings and crimes, not running.
A minute of planning gives you more options once you're out. Think about the whole outing, including the trip to and from your car, transit stop or home.
A running buddy or local run club is one of the best ways to run safer. You have someone beside you, someone to get help, and company on routes runners already use. If you run solo, go where and when other runners are out.
Pick well-used, well-lit areas with people around, and know where you can change direction, shorten the run or reach help. An open store or busy public area can help more than a route that only looks familiar. A sunset run may end in very different conditions than it started.
Tell someone you trust your route and when you'll be back, and agree on what they should do if you're overdue. Update them if plans change. Carry a charged phone and ID.
Decide who can see your activities and your map. On Strava, hiding your start and end points doesn't make an activity private. Review old activities too, and think twice before posting where you are now or a route you repeat.
“Going on a run, river loop, back by 6:30. Keep an eye out, and call me if you haven't heard from me by 6:45!”
Focus on what people do, not how they look, and trust your instincts. You don't need to be certain before you change your route.
| WHAT YOU NOTICE | WHAT YOU CAN DO |
|---|---|
| A person or vehicle keeps following your direction, or keeps approaching after you move away. | Move toward a busy or staffed place and contact help if you feel threatened. Don't wait to prove you're being followed.With a POM Runner, protection is already in your palm while you move. |
| Someone blocks your path, threatens you, tries to grab you, or pressures you to get in a vehicle or go somewhere isolated. | Prioritize distance and an exit. Draw attention, and call 911 when you can do so safely.Pull your POM Personal Alarm to draw attention. If you need to fight back, your POM Runner is ready: flip, aim, press, then get away. |
| A conversation turns persistent or aggressive after you decline. | You can leave without continuing. Find nearby people or staff if you feel at risk.A POM Personal Alarm clipped to your pack is within reach if it escalates. |
| A route narrows beside parked vehicles, dense plants, an unlit passage or a closed facility. | Check visibility and room to turn around before you go in. Take another way if your options feel too limited. |
| You're absorbed in audio or a screen, or can't hear traffic and trail users. | Turn audio down so you can hear around you, and stop somewhere suitable before using your screen. |
Read these now, so you aren't working them out in the moment.
TRY SAYING“I think I'm being followed. May I stay here while I call for help?”
No single response works every time, so do what gets you to safety.
NHTSA recorded 7,080 pedestrian deaths in US traffic crashes in 2024. That count includes people running and jogging, but it isn't specific to runners. Most of those deaths happened in the dark, which is why a light matters on early and late runs.
Share of 2024 pedestrian deaths by light condition.
NHTSA Traffic Safety Facts, 2024 data. Unknown light conditions excluded. These are shares of deaths for all pedestrians, not risk per hour outside, and not evidence about criminal attacks.
Beacon and Pulse clip on to help keep you visible on early and late runs.
Coming soon
Use sidewalks where you can. If there isn't one, face oncoming traffic and stay as far from vehicles as possible.
Wear reflective material and a light in the dark. Choose a route where you can see the surface, people and intersections.
Use intersections or crosswalks, and watch for turning cars and driveways. A walk signal doesn't mean traffic has stopped.
Don't assume a driver sees you. Wait for a clear, complete stop before crossing in front of a vehicle.
Hands-free pepper spray is always accessible, so you can fight back and get to safety without stopping to dig for it. Any device adds an option, but it can't guarantee the outcome.
| HOW YOU CARRY IT | WHERE IT IS | WHAT IT TAKES TO USE IT |
|---|---|---|
| Glove, like the POM Runner | In your palm | Flip, aim and press |
| At your side, in fabric | Reach in, pull it out, then find the top | |
| Waist pack or armband | Zipped or strapped in | Open or unstrap it, then pull it out |
| Held loose in your hand | In your hand | Ready, but your grip has to hold it for the whole run |
A stretch-fit glove holds the unit in your hand, ready when you need it. It fits either hand, and the flip-top keeps it from firing while you run.
See the POM RunnerCheck heat risk, air quality and the forecast before you leave, and change your time, effort or distance to match.
Stop and move somewhere cool if you feel faint or weak. Confusion, seizures or passing out can signal heat stroke: call 911 and start cooling right away with shade and cool, wet cloths. Don't give drinks to someone who is confused or unconscious.
If you hear thunder, get to a substantial building or a fully enclosed hard-topped vehicle. Open shelters and lone trees aren't safe. Wait at least 30 minutes after the last thunder before heading back out.
Check that the scene is safe. If they're unresponsive and not breathing normally, or only gasping, call 911, send someone for an AED and start CPR. Follow the dispatcher and the AED prompts.
Run through this list once for each route you use. There's no universal cutoff time, so choose the plan that fits your route and conditions.
Start with a charged phone and ID. Then add what fits your route, and check it before you need it.
Hands-free pepper spray that stays in your palm.
Shop POM Runner
130 dB pull-to-activate alarm that clips to keys, bags or backpacks.
Shop Personal Alarm
A clip-on spotlight and LED panel, rated IP67.
Coming soon
A compact clip-on light with two LED bars, rated IPX5.
Coming soon
The data can't pick one hour. There's no national data on attacks per hour spent running, so pick a time when other people are out and compare your actual route, including lighting, people, traffic and ways to leave.
Running with others gives you someone beside you and someone to get help, so it's one of the best habits to build. If you run solo, choose places and times when other runners are out.
Go to a busy or staffed place and ask for help, and don't lead them home. If there's an immediate threat, call 911 and give your location first.
No. Activity privacy is a separate setting, so an activity set to Everyone stays visible. Set who can see the activity, and hide part or all of the map.
Rules vary, so check the current rules for where you run and for any venue or race. Follow the product label and practice with a matching inert unit.
Check lights and any alarm before you need them, and inspect your pepper spray's condition and expiration date.
More running safety articles from POM.
Self-Defense and Fitness: Combining Workouts with Personal Safety
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Best Safety Tips for Walking Alone at Night
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Pepper Spray for Runners and Cyclists: How to Stay Safe on the Go
Read the article
Knowledge of Situation Awareness
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