If I counted on my hands how many conversations have started with “You run at night, in the dark…by yourself?!”, I would need to borrow your hands.

I have found that, for me, running safety is less about preparing for worst-case psycho killer on the greenway scenarios, and more about these practical, happens-more-often-than-you-think issues. For example, I’ve seen more loose dogs keen on following me than I’ve seen creeps. I’ve also had more stomach cramps from poor hydration and falls from slick surfaces. And the reality of running during the winter season means late sunrises, early sunsets, and low visibility.

There’s a lot that can go on and wrong during the hours spent on my feet each day. Before heading out I have a few go-to questions about essential gear that I ask myself. Here’s how I stay prepared.

Food:

How much water do I need?
I typically like to have 16.9 oz of water (1 bottle) available for each hour of my run no matter the temperature outside.

How much food do I need?
On runs 8 miles or longer I’ve found that one pack of honey stingers per 5 miles works great. I’ll eat a few chews every couple miles so that my intake is consistent.

Visibility:

Can they see me?
Replace “they” with anyone or anything in your vicinity. This could be cars and traffic or fellow runners on the greenway. I’ve heard that the most dangerous time for a run isn’t during the dark, but in the twilight hours. Crazy windshield reflections, a tough day in the office, and unrelenting texts are all battling for the attention of drivers. I’m always having to remind myself that I am the least of any driver’s concern. Two words…Reflective Gear. Get you some!

Can I see them?
I wear a headlamp once the sun is almost down and this has a dual purpose. Yes, it helps others see me, but it helps me see the ever present potholes in the road or snakes on the greenway (true story, that snake was HUGE). Buy a ten dollar Energizer battery headlamp with an on and off switch, or grab the latest Petzl gadget. In this instance, you need something now.

Do they know who I am?
I am sure to have my debit card, driver’s license, and a couple bucks in my pack or stashed in my pockets during most runs. (I also keep photocopies in my pack just incase I forget the real thing.)

Protection:

At this point, I run with a knife. It’s easily accessible, I’m comfortable with how it works, and it’s multi-functional. Meaning, if I need to use it against someone I could, but I mostly use it for stubborn zipties.

One more thing on protection. Do you have a gut? Yes? Me too. Let’s use it, shall we? And keep an eye out for emergency call boxes located along your route.

I run where I’m most comfortable. There are portions of old routes that I just get a creepy feeling from. Hence “old routes.” That being said, I also switch up my routes when I notice I’m becoming too comfortable and failing to pay attention to my surroundings.

It all comes down to three basics: Food, Visibility, and Protection. Being prepared in these areas have made me feel safer in a world that yes, might be unsafe at times, but ultimately is my world and I love to run in it.