Last week, I sent out a request for tips on running safety for women.  I was flooded with email suggestions from women runners throughout Michigan.  Below is a compilation of what they have experienced or suggest to help women run as safely as possible.

The number one tip was to NOT run with headphones. You can't hear someone coming up from behind you. You can become distracted from you surroundings including cars coming from behind and from the side of you. Part of the beauty of running outside is enjoying nature. Headphones rob you from not only hearing the sounds of nature but you miss the meditative experience of running.

Don't run alone anywhere that you wouldn't walk alone. Vary your routes and when possible tell someone where you are running and when you expect to be back.  Run against traffic.

Carry identification and money on you in case of any emergency. Make a copy of your license. Either laminate it or use clear boxing tape to waterproof it.  Most shorts have a pocket to hold them. Carrying a cell phone (not for answering calls) can help in some situations. Try carrying a noisemaker.

Where light colored or reflective clothing when running at dawn, dusk or dark. Reflective vests aren't expensive or cumbersome. More runners should be using them.  Run defensively; make eye contact with drivers when crossing in front of them. It surprising how many runners assume that drivers can see them or will stop at an intersection. Don't make eye contact when running alongside drivers.

Trust your instincts. If a situation feels uncomfortable, remove yourself from it. Don't stop to give drivers directions. Cross the road or turn in a completely different direction if someone starts bothering you. Ignore verbal harassment. Practice memorizing license tags or identifying characteristics of strangers.

Find a friend to run with, especially at night or early morning. Run with your dog or a neighbor's dog. Best yet, run with your husband or boyfriend. It's not safe to run with them at the same time.  Long runs are safer with someone and more enjoyable.

Choose well-lit areas or neighborhoods at night. If you plan to run on back roads be aware or familiar with your surroundings.

Plan runs that have water and pit stops.  Police stations and churches often have the cleanest bathrooms.  Carry water with you on long or hot runs if there are no rest stops.

Be mindful of cyclists and in-line skaters. Their speed alone can do serious damage to you if you're knocked down. Safety is not always the issue; politeness can be a factor too.

If you want more information on women's safety and some statistics on running incidents across the country go to: www.rrca.org/women

Race of the Week: Saturday, April 27, Kalamazoo, Borgess 5km and ½ Marathon, 8:40 am, Contact Blaine Lam at 616 345-1913 or [email protected]

Saturday, April 27, Monroe, Herb's Run, 1 & 4 Mile, 8:30 am, Contact Jim Jackle, 734 242-0834 or [email protected]