Whenever I run, it never surprises me when I’m honked at, cat-called or spoken to lewdly; I’ve lost track of how many times I’ve heard, “Hey, honey” or “Nice ass.” Although we shouldn’t have to deal with it, harassment of female runners is a common occurrence. The recent string of stalking, physical attacks and murders of female runners has turned these annoyances into palpable fears.

“Running is a really popular form of exercise,” said Bob Caron, an Assumption College professor and longtime martial arts instructor. “Sadly, we live in a society where there are creeps preying on these ladies.”

Caron and his wife, Jen, recently offered a free runner’s defense workshop aimed at helping women learn strategies to counter attacks. He added that – though reasonable steps – reading a blog and buying pepper spray may not be enough. “I’m sorry that this sort of training is even needed,” he lamented. “However, I believe you’ll feel more empowered when you’re prepared.”

And until there is a shift in societal thinking and all men treat females with respect, women need to protect themselves while running.

RUN SMART

According to Caron, runners are easy targets because they’re paying attention to the road, their breathing and their running. “By the end of your run, you’re tired, and it puts you in a more vulnerable position because you don’t have the energy to fight off an attacker,” he said.

The key is to be present. David Nance, CEO of SABRE, the world’s leading manufacturer of pepper spray, warns runners to make a conscious effort to scan the area on runs – especially if it’s a path you take often. “Don’t revert to autopilot,” he said. Even better, mix up your route and refrain from posting runs on social media.

Minimize distractions. Wearing earbuds takes away one of your most critical senses. If you really need music, use one earbud and turn down the volume.

Run in groups. If you can’t, Millbury Police Officer Christopher Polselli encourages people to exercise in populated areas. Nance agreed: Other people can become witnesses of, or intervene in, potential attacks. Local running stores like Sneakerama and Marathon Sports offer group runs every week.

Run during daylight hours. Nance cited a recent Stanford University study that found a strong correlation between light and crime rates. Rape and murder decreased significantly during the extra hour of sunlight during Daylight Savings Time. If evening is your only option, trade in the streets for a treadmill.

If threatened, be as loud as possible. Polselli also suggested having your city or town’s non-emergency number programmed into your cell phone’s speed dial. “This way, it’ll go directly to the police department and not get routed to the state police,” he said.

RUN ARMED

There are a number of available weapons: pepper spray, alarms and handheld knives – there’s even a Booby Trap Bra, in which women can stow weapons. Many local running stores have started selling pepper spray upon request. “The rules had changed since we last looked, and we’re now able to carry and sell it in stores,” said Tricia Folino, store manager of Marathon Sports in Shrewsbury.

As of January 2015, pepper spray can be purchased without an FID card if you’re older than 18. However, Massachusetts law prohibits it from being shipped, so you’ll need to visit the store. SABRE offers a variety of products, including a Runner Pepper Gel that comes with an adjustable hand strap and a Duathlete version with a reflective armband. According to Nance, pepper gel packs the same police-strength heat as traditional pepper spray, but virtually eliminates airborne particles and wind blowback, only affecting the intended target.

Practice. “When attacked, your anxiety is running the highest it’s ever been, so make sure it’s not the first time you’re using that weapon,” Caron said. Learn how pepper spray feels by purchasing a practice canister from www.sabrered.com.

Consider an alarm. According to Caron, an alarm is the only weapon that can’t be used against you. SABRE offers a Runner Personal Alarm with a wrist strap, which can be heard up to 1,000 feet away.

Don’t have any of the above? Officer Polselli recommends carrying your keys in your hand as an improvised weapon.

RUN STRONG

The best thing women can do is take a self-defense class. “It’s really important to practice some of these situations, so it’s not the first time you’ve ever felt an aggressive grab, seen a strike coming into your head or felt the weight of an aggressor on top of you,” said Caron, adding that women struggle to hit hard enough and should practice on a punching bag.
If time and money allow, enroll in a martial arts program. If not, many college campuses offer R.A.D. training (Rape Aggression Defense), and www.runsafer.com has a number of defense-technique videos.

“No one can train you for all situations,” said Caron. “The best move is to breathe, stay focused on what’s right in front of you. … Channel all your fears and emotions into a strong and deliberate effort to disable your attacker and get away.”