Feel stronger and safer on the run.

I don't know about you, but most of my runs these days are solo. Once you're out of school, you aren't as likely to have a team to go running around town with unless you're part of a rec league or a club. But even in all those scenarios, there probably have been times when you've hit the road by yourself. And why not? It can be a relaxing time for fitness and self-reflection. But it can also be scary.

Let's face facts: Nowhere is 100-percent safe when you're all alone. Kids and women probably feel the fear more often, but we should all be mindful of our safety. I can't tell you how many times my heart rate has increased while running through a dodgy section of the neighborhood to get to that nice wooded trail or when I realize that it's getting dark and I really am alone out here ... (I think!).

Which is why this Self Defense for Runners class caught my eye! Charm City Running in Annapolis is hosting a three-hour class to teach runners about self-defense moves they can use on the run.

The Vital Vigilance Team, a self-defense group in Annapolis, will be teaching how to avoid dangerous situations, but also what to do if you find yourself stuck in one. This point grabbed my attention, too: They'll also be teaching how to "understand the importance of situational awareness without being paranoid." Bonus points for that lesson. It can be hard to find that balance of being mindful of your safety without being crazy.

Courtesy of facebook.com

The class costs $50 to attend and is only open to the first 25 people who sign up. So if you miss out on this event, here are some safety tips that everyone could stand to brush up on:

1. Awareness

Being aware is just generally a good thing to be. It's good for you (hey, there's a car coming – don't cross the street yet), and it's good for the people around you (don't run into the person who stopped to birdwatch up ahead). Being aware can be as simple as looking ahead of you, moving your eyes around, maybe even glancing over your shoulder now and then. And this ensures you don't miss out on any of that nice scenery! 

2. Listen up!

I know I like to work out with a special playlist. It can be a great way to push through those tough runs or fall into a rhythmic pace. Just make sure you don't have the music too loud. You want to make sure you can hear what's going on around you. In fact, it's probably best if you just tune into nature, but do whatever works for you. Maybe leave one earbud out? This isn't a problem for me because currently only one earbud in my headset actually works. Listening to the sounds around you will clue you into whether you're alone, there's traffic, or if someone needs your help.

3. Know where you're going.

This isn't one I've thought about. One thing I love about running is exploring. I love to find new places around town, new trails, or new streets to adventure down while on a run. It keeps the workout lively, interesting, and exciting. But then again, if you're not familiar with your surroundings, it'll be harder for you to know if anything is out of place. It'll also be easier to get lost!

4. Change it up.

Don't get too set in a routine. Yes, know your route, but have several. Have a workout schedule, but make it variable. You don't want the wrong people being able to easily predict where you're going to show up and when.

5. Clue others in.

This is one of my own go-tos for safety. I always let someone know before I go out for a run. If I'm leaving for a run from my house, I tell my husband. If I'm at work, I tell my officemate. I like to give someone who is staying behind an idea of where I might be and for how long I might be gone. That way if they haven't heard from me in a reasonable amount of time, they'll know to keep their guard up. 

Do you have any more safety tips to share? We'd love to read them in the comments!

The Run-Around is a weekly feature, focusing on fitness in and around Annapolis, MD.