A frequent error that joggers or runners make is that they become so preoccupied in their physical activity that they fail to be alert and pay attention to their surroundings. The following are a series of personal safety tips for joggers and runners:

• Be aware of your surroundings at all times.
• Walk/jog confidently.
• Look people in the eye as you pass them. This lets others know you are aware of their presence.
• Don't wear headphones while exercising. Being able to hear your surroundings will allow you to notice someone you don't see.
• Wear shoes and clothing that allow freedom of movement.
• Carry a cell phone or enough change for a phone call in case of emergency.
• Carry a whistle with you.
• Walk or jog in a familiar area. Avoid secluded areas where there are places to hide.
• Vary the route you take. Do not take the same route every day.
• Walk or jog with a companion, especially at night.
• Wear bright colored clothing so that you can easily be seen.
• Walk or jog facing traffic.
• Lock your vehicle. Don't leave valuables, such as purses/wallets/cell phones, visible inside.
• Let someone know when you begin your walk or jog. Tell them the route you will be taking and when you plan to return. Inform them when you do return.

Defense against dogs

Joggers or runners often encounter what either may be or appear to be an unfriendly dog. If such an encounter does occur, the following measures are encouraged:

• Stand very still and attempt to be calm
• Don't scream at the dog and run
• Be aware of where the dog is. Look in its general direction, but don't stare into its eyes. This can be considered an aggressive challenge to a dog
• Let the dog sniff you
• In a low voice say, "No, Go Home"
• Back away slowly until it is out of sight
• If a dog does attack, try to "Feed" it your workout jacket or other item of clothing
• If you are knocked down or fall, curl into a ball and keep your hands over your ears and face.
• Try not to scream or roll around

Fitness and health

When jogging, avoid jogging on the actual street if you can help it. If there is a running path or sidewalk nearby, jog on that. An unprotected runner is no match for a one-ton car or truck. There are a few times when jogging on the actual street is okay and these include an actual race where roads are closed, a road where there are no sidewalks, a street where there is little to no traffic and a street where construction may be occurring on the sidewalks. Use your own judgment to determine if running on the road seems wise.

If you are have no alternative but to run on the street, do your best to always run towards traffic. It is safer to be able to see the traffic approaching in front of you, rather than behind you. If you feel that a car is slowing down behind you or attempting to follow you, calmly run towards the closest public place or building. If you need to, head towards a residence. It is better to be safe than sorry. If you can, memorize the license plate of the car that was following you and contact the police department if necessary.

Although it may be nice to listen to music or the radio while running, do not wear headphones or a Walkman. You do not want to tune out the sounds around you or get distracted from what may lie ahead. You need to be able to hear noises like oncoming cars or car horns at all times. If you are a woman, especially, you want to be alert and aware of your surroundings at all times. Get a jogging partner if you can. It will make the time go by faster having somebody to chat with, as well as protect both of you in case of an emergency, should one of you get hurt.

Make sure that you are adequately dressed when running, especially in extreme weather. If it is winter, wear a hat. If you get injured and must stop, the hat will protect you from the cold, as a lot of your body heat is lost through your head. If you must run at night, always wear clothing that has reflectors on it. If it is hard to see a runner in the daytime, it is virtually impossible to spot a runner at night. If you like jogging when the sky is still dark, and especially if you jog alone, make sure that you let somebody know your jogging route as well as the expected time frame of your jog.

To prevent injury, you must wear good running shoes. Go to a specialty running store to get properly fitted for shoes. Not everyone can wear the same type of running shoe, since not everybody has the same type of foot. A shoe specialist can measure your foot and arch to determine which shoe will be best for you. Do not hold onto running shoes for too long. The rule of thumb is to replace running shoes at least once a year, depending on how much you run. Also, it is imperative that you stretch before each and every run. A leg cramp or foot cramp can strike at any time and you do not want to be stranded miles from home.