According to data released by Adidas that surveyed more than 9,000 runners from 9 countries, 92 percent of the women said they had safety concerns in regards to running. More than half of the women and nearly one third of the men said they were afraid of being attacked while running.

As runners, it’s imperative that we think about our safety when we go out on runs, so we can actually enjoy our runs and still make it home safely. And if you’re a morning runner, logging those miles before the sun comes up, you should definitely be thinking about how to stay safe from potential harm.

Here are eight ways you can stay safe when running in the mornings:

Let someone that you know when you are going for a run.

In the early morning hours, it’s important for someone to know what time you left your house and around how many miles you plan on running. Heaven forbid, if you didn’t come back home, you want someone to be able to establish a timeline for when you went missing. Telling them how many miles you planned on running or about how long you plan on being out there keeps your loved one or friend from worrying about you too soon. If you don’t have anyone in your life you can text or tell, then leave a note at your house for someone to find later should you go missing.

Don’t be a predictable target.

I don’t post on social media before I am about to go for a run. I leave for my runs at a different time each day and I never run the same route two days in a row if I am running when it’s dark and early. I don’t want to have a routine that someone else could memorize. I certainly don’t want to give anyone I don’t know a heads up when I am leaving for a run. In the past I would post on my blog my weekly training log. I do not do this anymore for safety reasons.

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Mix up your pace.

This is along the same lines of don’t be a predictable target. Don’t run the same amount of mileage every day at the same pace. If someone is going to attack you and it’s a pre-meditated act, you don’t want them knowing that you do the same 6 miles at a 9 minute pace every day.

Do not carry mace.

Some of you are going to argue with me on this one but I think it’s very dangerous to carry this type of item in an early morning hour. I think the chances of this item being turned and used against you is high. If something were to happen to you, you need your eyesight and all your senses functioning as well as possible.

Do not run with music.

I wish I didn’t even have to say this one but sadly, it needs to be said. I’ve been out running at 4:30 a.m. and seen people totally tuned in to their music who didn’t even notice me until I was right in front of them. I’ve seen women listening to music this early but running with their dog, assuming that the dog will keep them safe. Assume nothing. You need your senses to be functioning fully in the morning. Since you may not be able to see as well as you would during the middle of the day, consider your ears a gift. You need to hear what’s going on around you or who might be coming up behind you.

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Wear ID.

My ID of choice is a RoadID that I wear on my wrist. Make sure you have the numbers of people who can be reached when you are out running and make sure to include pertinent information. Quotes and such are cute but they aren’t going to help save your life.

Say hi to other runners.

A runner is more likely to remember seeing you and where they were when they saw you if you say hi. If something terrible were to happen, you would want people to be able to come forward with details that might help authorities. In the early morning hours of 4 am, you will likely only pass a few people.

Carry your phone.

Once upon a time I thought this was ridiculous. I was proactive in my safety, I don’t typically stop on runs – so pictures were out, and I certainly wasn’t going to be talking on it or texting while running. So why would I need a phone? These days I carry it with me on most runs and I feel safer knowing I can call for help if I need to.

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