Female runners were reminded to always be on their toes when it comes to personal safety during a clinic on Wednesday night, Aug. 6 at Vertel's, 24 S. Michigan.

"Safety Tips for Women Only" followed the weekly run of the CARA/Vertel's Women's Running Club out of the downtown store. Rhonda Anderson of the Chicago Police Dept. 9th District offered simple advice on how women can avoid disasters when running. She encouraged female runners to run with awareness, but not paranoia, to reduce the chance of becoming an attacker's target.

Planning ahead, she said, is key to preventing an attack and reacting quickly in a threatening situation. Here are some of Anderson's important tips:

* Be aware of your surroundings and report anyone unusual or suspicious to the police.

* Make eye contact with people you pass-looking away indicates fear.

* Headphones are great for the gym, but wearing them out on your morning or evening run decreases your awareness, especially of what's behind you.

* Know places along your route where you can find help.

* Run with your dog, if you have one. Attackers are often deterred by dogs, even small ones.

* If you run in the street, run against oncoming traffic. If you can't see what's coming, you can't avoid it.

* If you feel you are being followed, or are attacked, draw attention to yourself. Attackers don't want to be noticed or identified. If you cause a commotion, they are more likely to leave you alone.

* You are more likely to escape if you fight back. Kick, scream, and gouge (eyes, windpipe and groin are all good targets). Keys, pepper spray, or even a pen can be used as a weapon. Make sure it is easily accessible.

* If you run alone, carry pepper spray, but make sure you know how to use it. During an attack is no time to realize you don't know how it works. Some sprays come with a convenient practice canister.

* In the case of a dog attack, pepper spray might not always work. Dogs like a moving target, so stop moving, curl up in fetal position, and protect head and neck.

While a physical attack is certainly the most serious threat a runner faces, it is not the only one. To prevent theft of property while running:
* Always lock your door, even if your going for a short run. You never know who pays attention to your schedule.
* If you drive to your favorite running location, don't leave valuables in plain sight in the car. It's an open invitation for theft.

Running can be an relaxing experience that helps relieve the stress of the day, but beware of zoning out, Anderson said. With some easy precautions runners can decrease risk but still enjoy the workout. Safety is well worth the extra mile.