Run Wales
Between the constant of ringing phones, pinging e-mails, chatty co-workers, and rowdy kids, it can be tough finding moments of peace and quiet in your day. In a nutshell, running alone can allow you to hit the mute button on the world (especially if you leave the gadgets behind) and take full advantage of running’s stress-busting benefit.

By running solo:

  • You can take the opportunity to listen to your body and what it’s telling you – you can concentrate on form, your surroundings and how you feel.
  • Your run is your own – No expectations – well only the ones you set yourself! This time is your own to run, explore and enjoy your own company – make the most of it!
  • You become more resilient – Having a bad run? Not a fan of the summer heat? It’s comforting to complain about it to your running buddy or group. He or she will load you up with all sorts of mantras to keep you going. But what if you’re alone when you hit that difficult point on your run and the thought of tackling that killer section/hill/time etc. is enough to make you want to cry? You only have yourself to look to for motivation.
  • Running solo is more difficult mentally, but you can learn how to cope with a challenge, get better at testing your limits, and ultimately become a stronger, prouder runner. So go ahead and get up that hill and go for it!

So if you are a fan of solo running, let Run Wales be your virtual buddy! We have the resources to support you along the way. By registering with us you’ll have access to advice on how to choose the right running programme for you, support in the form of training plans, and much more.

‘Right to Run’ Campaign 2022

Unfortunately whilst we’re advocating that running solo can be fantastic we have to be mindful that it can also bring it’s risks, we have some useful tips and support to assist you.

Tell someone – let someone know where you’re going and roughly how long you’ll be.

Dress appropriately – reduce the risk of the weather affecting you whilst you run, putting you at risk. Hot day? Carry water. Cold and wet? Have you got appropriate warm, waterproof layers on. Running in poor light? Wear high-viz clothing and lights so you can be seen and see ahead.

Take a phone – having a mobile phone with you is vital in case of emergencies, there are various settings and apps that you can use should an emergency situation arise (see our Emergency App page for more information).

Change your pattern – vary your routes and times of runs.

Headphones – we know that it’s nice to listen to some motivating music or a fabulous podcast but this can reduce the amount you’re able to hear of your surroundings e.g. traffic, other people. Try reducing the volume, just having one earphone in or wearing headphones that don’t go into the ear.

What to do if you are harassed / in an emergency

See our ‘Emergency Apps’ page for information about settings on your phone.

  • If you are experiencing harassment such as wolf whistles, calling out or being followed, keep running try not to engage with the person responsible. Change direction or run to a shop or local house to explain the situation and get support.
  • If you are in imminent risk of harm or danger call 999.
  • Report any incidents to your group Run Leader or for clubs this would be your Welfare Officer.
  • Report the incident to the Police using their 101 non-emergency number, by reporting you can make the Police aware of potential threats to the local community and offer you support.