Getting ready for a jog, walk or cycle

> Join a running club or jog or cycle with friends. Not only will you feel safer but you can motivate each other as well!

> Vary your route and the times that you go - but ensure someone knows ‘which route today’.

> Consider carrying a mobile phone - if you can conceal it and use it discreetly.

> When cycling, have a loud piercing horn.

> When jogging or walking, carry a personal alarm.

> Think about your clothes - they need to be right for the sport and right for the street - think personal safety. Dress to be able to move easily and consider a hidden ‘bum bag’ for essentials.

> Only push yourself within your own fitness levels. If trouble arises you may need something in reserve. (Don’t be so exhausted that you cannot run away!)

> Don’t take short cuts when you get tired.

> Play the ‘what if?’ game when you are out on your route - ask yourself "where would I go to if I needed help?"

> Keep to well lit, well populated areas especially when alone.

> Walk or jog towards oncoming traffic to avoid kerb crawlers.

> Be aware of your surroundings and any potential problems - headphones limit your ability to hear and assess the risks.

> Never assume that people are what they seem. Only agree to train with people you trust.

> Never assumethat your instincts are wrong. Always act on your instincts, and don’t be afraid of causing a fuss!

> Wear reflective gear when running or cycling at night or dusk so drivers can see you.

> Wear cycling safety gear i.e. helmet

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