Can women effectively learn self-defense online?

Yes. Research from the University of Oregon shows that women who complete empowerment self-defense training are both more likely to avoid assault if targeted, and less likely to be targeted in the first place. Online Krav Maga courses offer the same techniques taught in person, with the advantage of learning at your own pace and rewatching techniques as needed.

Why is Krav Maga recommended for women's self-defense?

Krav Maga was developed by the Israeli military to be learned quickly and used effectively regardless of size or strength. It emphasizes leverage, technique, and situational awareness over brute force — making it particularly effective for women. Techniques focus on real-world scenarios including grabs, chokes, and ground attacks.

Do I need any martial arts experience to start?

No prior experience is needed. The course is designed for complete beginners. The system breaks down techniques into simple, repeatable movements that build muscle memory over time. Many women start with zero combat experience and report feeling significantly more confident within weeks.

She Prepared › Running Safety

Safety Tips for Women Who Run Alone

Running is freedom. It's also one of the activities most constrained by safety concerns for women. A 2021 Runner's World survey found that 60% of female runners have experienced harassment while running — from catcalling to following to physical intimidation. 43% of women runners have been so frightened while running that they changed their route, time, or stopped running altogether. You should not have to choose between fitness and fear.

60%

Of female runners have experienced harassment while running

43%

Changed their running habits out of fear

84%

Of women have been harassed before age 17

71%

Of women avoid outdoor activities they want to do

Route Planning

Vary your routes and times. Predictability creates vulnerability. If you run the same loop at the same time every day, anyone watching can learn your pattern. Alternate between 3-4 routes and vary your departure time by at least 15-30 minutes.

Choose populated, well-lit paths. Parks with other runners, busy pavements, and paths with regular foot traffic are safer than isolated trails — especially at dawn and dusk. If you prefer trail running, go with a partner or group.

Know your route's safe points. Before you run a new route, identify the safe points: shops that are open, busy intersections, homes with visible occupants. If something feels wrong, you should know exactly where the nearest safe point is — not discover it under pressure.

Awareness While Running

One earbud out. Always. This is the single most impactful running safety habit. Music is motivating — but total audio isolation eliminates your ability to hear approaching footsteps, vehicles, or verbal warnings. Use bone-conduction headphones or keep one ear free.

Run against traffic. When running on roads, face oncoming traffic. This allows you to see approaching vehicles and prevents anyone from pulling up behind you unnoticed. On shared paths, stay to the side with the best visibility.

Make eye contact. When you pass someone, look at them briefly. This is not confrontational — it's a signal that you are aware and alert. Research consistently shows that making eye contact reduces the likelihood of being selected as a target. Predators prefer unaware victims.

Technology and Communication

Share live location. Use your phone's built-in location sharing with a trusted contact. Many running apps (Strava, Nike Run Club, Apple Fitness) offer live tracking features that allow someone to follow your run in real-time.

Carry your phone accessible. An armband or running belt keeps your phone within reach for emergency calls without holding it in your hand. Programme emergency contacts for quick access. In the UK, dial 999; in the US, 911.

Consider a personal alarm. A 120+ decibel personal alarm is small enough to clip to your waistband and loud enough to attract attention within a 100-metre radius. The sound alone is often enough to deter — predators rely on silence and isolation.

If You're Followed

Change direction immediately. Cross the road, take a turn, or reverse your route. If the person mirrors your change, the situation is confirmed — they are following you, not coincidentally going the same way.

Head toward people. Run toward shops, busy roads, other runners, or any populated area. Do not run toward your home — this reveals where you live. Head toward the nearest safe point on your route.

Make noise. Shouting "fire" or "call the police" is more effective than screaming. Specific commands ("You in the blue jacket — stop following me") create witnesses and social pressure. Predatory behaviour collapses when it becomes public.

If physical contact occurs, the same Krav Maga principles apply: break free at the weak point, strike a vulnerable target, create distance, and run toward safety. The Be Prepared course includes specific scenarios for running attacks — grabs from behind while in motion.

What Women Who Train Say

"I ran with both earbuds in for years. The first week I switched to one ear out, I couldn't believe how much I'd been missing — footsteps, cyclists, even birdsong. I'll never go back." — Runner, age 31

"A man followed me on my morning run three times in one week — same time, same stretch. I changed my route and time. He didn't appear again. Varying your routine works." — Runner, age 27

"I carry a personal alarm now. I've never used it. But knowing it's there changed the way I run — I'm not checking over my shoulder every 30 seconds any more." — Runner, 5K/10K

Ready to Be Prepared?

The Be Prepared course teaches everything on this page — and more — through expert-led video instruction by David & Eytan, certified Krav Maga instructors.

Get the Be Prepared Course

Sources

Runner's World / Women's Health — Female Runner Harassment Survey (2021)

Stop Street Harassment — National prevalence data (84% before age 17)

Gitnux Safety Research — Women's avoidance of outdoor activities (71%)

De Becker, Gavin — The Gift of Fear: target selection and awareness signals

UK Metropolitan Police — Personal safety guidance for runners

She Prepared provides self-defense education, not a guarantee of safety. Always seek professional in-person instruction alongside online training. Consult a physician before beginning any physical training programme.