Nearly 75% of women change their outdoor exercise routines in winter because they don't feel safe. What can be done?

In February 2024, Laken Riley, a 22-year-old Georgia nursing student, was murdered while out for a morning jog. Months later, Alyssa Lokits, 34, was shot and killed while running in Tennessee, two years after 34-year-old Tennessee runner Eliza Fletcher was kidnapped and killed while on her morning run. And in 2016, Karina Vetrano was strangled to death while running in Queens, New York.

Tragedies like these are why Lily White, 25, felt particularly vulnerable, as the days got shorter and darkness fell earlier, while out on her recent evening runs. The “constant need to adapt routes, look over my shoulder or avoid certain areas took away the freedom and joy that running should bring,” White tells Yahoo Life.

White’s feelings aren’t unique. A 2023 survey from Adidas found that 92% of women runners feel worried about their well-being while exercising in public, with half saying that they’ve been followed while running. Direct physical violence isn’t the only issue either: Results from a survey from the University of Manchester stated that 68% of respondents experienced abusive behavior while running, with verbal abuse being the most common type, at 58%.

Los Angeles TV writer Amanda Deibert illustrated that collective fear with an observation shared on X: “One of my mom groups has a thread that is just women listing and recommending which kind of protection they take when them when they go out running (Ie. pepper spray, alarm necklaces, whistles, etc) in case you wondered what being a woman is like.”

In an op-ed for the New York Post, runner and senior editor at the Foundation for Government Accountability Sarah Coffey wrote about all the precautions she takes while on her runs, including lowering her music to remain “aware” and carrying pepper spray. “It’s sad that women have to take these precautions before they work out,” she said. “It’s sadder still that some women never come home from their runs at all.”

This time of year, when the sun sets around 5 p.m. throughout most of the U.S., adds an extra layer of concern. Research commissioned by Sport England’s This Girl Can campaign found that nearly 75% of women surveyed are changing their outdoor activity routines for safety reasons during the winter months. For White, the “lack of visibility, fewer people around and an increased sense of vulnerability” make her more apprehensive overall.

What some people are doing to feel safer

Women are finding safety in numbers. Mallory Fox, a National Academy of Sports Medicine-accredited personal trainer who has completed 13 half-marathons, tells Yahoo Life that joining a run club is one approach to running at night. “Many communities have running clubs that organize group runs, which can be safer and more motivating,” she says.

One person who is a fan is Melissa Hawkes, a runner in the United Kingdom city of Lincoln, who previously told the BBC in November 2024 that she joined a running group in order to feel safer on her route after being met with verbal harassment. U.K. runner Jeannine Ursell also told the outlet she’s doing more “group running” for safety purposes.

In November 2024, White founded the Night Club, a running group where women can come together safely for cardio and camaraderie. “The goal of the Night Club is to create a safe, supportive environment where women can run together without fear and build friendships along the way,” she says. “It’s more than just a running group — it’s about spreading awareness of women’s right to safe movement after dark.”

And in Nashville, Vanderbilt University student Caroline Holland responded to Riley’s murder by creating Chicks With Kicks, an organization that helps pair people with running partners so they can run safely. “[Riley] just did everything that I’m told I’m supposed to do when I run, and then — even then — she was a victim,” Holland told the Nashville Scene. “For me, it was just like, ‘Wow, we really can never be safe.’ The only way is to surround yourself with other people and have a buddy system in running groups. It’s really tragic.”

How to stay safer when running at night solo

But sometimes it’s not possible to link up with a group or a workout buddy. If that’s the case, experts say there are certain precautions you can take to be safer while running after dark.

Keep friends informed

Kaleigh Ray, an exercise physiologist and runner who says she often trains for marathons at night, tells Yahoo Life that she recommends runners inform local friends or family of their route. While shooting off a text with an image of the map is an option, technology can also keep them updated.

Ray uses the Strava Beacon or Garmin LiveTrack feature so trusted friends and family can track her location as she runs. “I also use safety features on my watch, such as the automatic fall detection and assistance button on my Garmin,” she notes. “I make sure that I have the appropriate contacts connected to these features so that I can alert someone of an incident very quickly.”

Don’t be predictable

Ray says that while you should “stick to familiar routes,” it’s best not to stick to a specific schedule or pattern that someone who wants to do you harm could track. “Consider using safety features to obscure your start time, route and other information on fitness social sites like Strava,” she says.

Stay visible

Fox recommends wearing reflective gear when running at night. Not only can this show cars and cyclists you’re in their path, it can also allow you to remain visible if you’re in need of assistance. “LED lights can also be attached to your shoes,” she notes.

Skip music

While it may sound torturous to run without music, it’s important to be able to hear if someone is approaching you if you are running alone. Fox recommends keeping the volume low if you are going to listen to your playlist. You can also put in one earbud instead of two.

Bring along safety equipment

Milica McDowell, doctor of physical therapy and vice president of operations at Gait Happens, tells Yahoo Life that bringing along safety tools is important while running alone. “I love a Birdie alarm for signaling there is an emergency should one arise or to ward off an impending scary interaction,” she says. These devices activate when a user removes a pin, emitting a loud, high-pitched sound and flashing bright lights.

Another option, McDowell says, is pepper spray, which, while legal in all 50 states, may come with regulations on size and strength. Pepper spray contains capsaicin — a chemical derived from chili peppers — which irritates the eyes, skin and respiratory system. When sprayed, it causes burning, difficulty breathing and severe discomfort, which can incapacitate an attacker.

However, it’s important to know that pepper spray can also cause issues for the victim of an attack if it’s not used properly or if it falls into the assailant’s hands during an attack.