27/10/2026
Every year, the clocks go back. And every year, we have this conversation.
Today’s news about women feeling unsafe exercising outdoors during the darker winter months feels a little like Groundhog Day.
The same troubling statistics surface each year. Although the issue is often framed around women, the latest survey by Sport England and This Girl Can shows that many men also feel unsafe exercising outdoors.
Around this time of year, I regularly hear from running and walking groups asking about self-defence workshops for their members.
And whilst I’m always happy to help people develop their confidence and learn practical skills, there’s something about this annual conversation that frustrates me.
Why should anyone have to restrict their freedom because of the fear of being attacked?
Why should anyone feel they need to change their routines, avoid certain places or give up the freedom of running or walking when and where they choose?
Thankfully, the risk of being attacked by a stranger while running is lower than our perception of that risk might suggest. But that doesn’t mean people’s fears aren’t real, or that we should dismiss the very real experiences behind them.
So, what advice do I give?
• Keep exercising.
Being outdoors and staying active are good for us. Don’t give up something you love simply because the clocks have changed.
• Stay aware of your surroundings.
This does not mean remaining on constant high alert or giving up your headphones. It means noticing what is happening around you. As humans we are good at recognising behaviour that sits outside of normal patterns, but we sometimes need to remember to switch that part of our awareness on. Where possible, choose well-lit routes with other people nearby, allow extra space around potential hiding places such as bushes or alleys, and trust your instincts. If something feels wrong, move towards a place where you feel safer.
• Choose what helps you feel comfortable.
You might share your route, wear lights or high-visibility clothing, carry a charged phone, exercise with a friend, or choose a familiar route. There are lots of personal safety apps around now that automatically alert your contacts if you don’t arrive home at the planned time. Some can act as a personal safety alarm and can recognise if you get knocked over. Find what works for you. These are options—not rules you must follow to stay safe.
• Build confidence and practical skills.
Learning to use your voice, set boundaries, recognise warning signs, and respond under pressure can help you feel more capable. Self-defence is not only about physical techniques; it is also about confidence, awareness, and giving yourself permission to act.
• Keep responsibility where it belongs.
Responsibility for an attack always lies with the person who commits it. Clothing, route, time of day, or level of awareness never makes someone responsible for another person’s behaviour.
Ultimately, I want people to feel empowered to make their own choices—not to feel that fear has made those choices for them.
Self-defence training can be part of that picture, but it is not a magic solution to a wider societal problem. We must also challenge the behaviours and attitudes that make people feel unsafe in the first place.
We should also recognise how media coverage can amplify fear by focusing on worst-case scenarios. How often do we read about someone who trusted her awareness, used her voice, and prevented a situation from escalating—a story with a positive ending?
We should not have to wait for the clocks to go forward before we feel free to exercise outdoors.
