Trail running alone is wonderful.

It’s peaceful, meditative, offers the freedom to run at your own pace and explore new routes.

However, it has its risks, too, because it means no one is around to help in case of an emergency.  

Therefore, before you go on your next solo trail running adventure, it’s important to know how to stay safe out there, so you can have an enjoyable and worry-free running experience. 

Here are 15 best tips for solo trail runners:

1. Always Choose a Popular Trail

A trail that offers the possibility of coming across other runners, walkers, and bikers provides more security than one where you might be the only person using it.

Related Post: 5 Features of a Safe Trail Running Route 

2. Know Your Trail Well

Before you head out on your run, first familiarise yourself with the trail routes to avoid getting lost.

You can look for maps of the trail or take a walk with friends days before the run.

3. Wear The Right Gear

To avoid the risk of injuries, wear trail running shoes. They have a good grip that offers stability on the trail’s uneven surfaces.

Also, ensure you’re dressed in the appropriate sports attire for comfort and freedom of movement.

4. Carry The Essentials

Depending on how long you’ll be out running, there are some things you may want to pack for safety and protection.. 

For example, your mobile phone, water for hydration, sunscreen for sun protection,  insect repellent cream, pepper spray for self-defense, and energy food such as bars, nuts, sandwiches, etc.

5. Let Someone Know Where You’ll Be Running

Like normal days where you tell your partner or roommate where you’re going, it’s a good safety precaution when running alone to let someone know your running route and the time you’re expecting to return.

6. Using Strava, Share Your Live Location With Someone

Strava is an app that helps you track and record your running activity. It also allows you to share your real-time location with a loved one for safety.

 Here’s how to share your live location with someone using strava; 

• Download the strava app on playstore,
• Go to settings,
• Activate your beacon feature,
• Add a safety contact and then save.

• Before you start recording your activity, ensure your location and internet bundles are on.
• Start recording your running activity, tap on the banner asking to send beacon text, tap messages, and send text.

• Your safety contacts will receive your live location and can follow up on your activity. 

7. Short Slow Steps

Since you’re running on different terrain, like grass, mud, sand, rocks, and gravel, it is much safer to take short, slow steps. 

Short, slow steps reduce landing shock ( the impact your body experiences when your feet land on the ground when running), which protects your joints and muscles from injury. 

8. Constantly Watch Your Step

 When running in beautiful places like trails, it’s easy to get distracted, but to avoid trips and falls, always scan your trail about 3-5 metres ahead.

9. Beware of Wildlife

Because of nature (grass, trees, water), trails are loved by wildlife and animals. There could be a possibility of having an encounter with snakes, monkeys, cows, angry dogs, etc. 

Hence, as you prepare, do thorough research on the area you are planning to run and how to handle yourself in case of such an encounter. 

10. Take a Ranger’s Number

If you’re running in protected areas like forest trails and national parks, at the gate, ask for a phone number of someone you can call for help.

11. Don’t Run with Headphones

Listening to music is the worst thing you can do when running outdoors.

First, it takes your concentration away, hence putting you at risk of injuries. Second, it makes you an easy target for mugs. 

12. Be Cautious of Your Surroundings

Always be present and listen to near and distant noises. Look behind and around from time to time to be aware of any suspicious activity or individuals.

Be alert at corners and intersections.

13. Don’t Stop for Anyone

No matter how kind you are, you don’t know the intentions of the person stopping you.

So unless it is an emergency or someone you feel safe stopping for, it is advisable to just wave hi and keep running.

14. Avoid Running After Dark

Darkness gives bad people the courage to be bad. Thus, your safety is not guaranteed when running outside alone at night or before dawn, no matter how safe the running route is.

15. Stretch to Recover

Stretching after a run is a great injury prevention precaution. It reduces muscle soreness, increases muscle flexibility and promotes muscle strength.

Check here for beginner-friendly post-run cooling stretches.

In conclusion, just because you’ve never gotten injured, harassed, mugged, etc, never think that it cannot happen to you.

So, follow the tips above and have a safe outdoor run.

Now I’d like to hear from you.

Any other solo running safety tips you would want to add to this post?

Please share in the comment section below. 

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