In photo, Alisa Harvey returns to win the seventh place overall/1st master in 37:18 at the Capital Running Company Veterans Day 10K.

I remember thinking how odd it was to see people gathered up ahead on the path. It was afternoon on a hot summer day in 1984. I was running alone on a wooded trail in Northern Virginia. The path wound through an area that connected two neighborhoods. As I approached the group, the body lying on the ground just beyond the florescent police tape startled me. The officers spotted me jogging toward them and motioned for me to turn around and go back.

Without hesitation I turned and quickly retraced my steps. I recall the intense fear that overwhelmed me as I ran farther into the dark woods. My mind raced with thoughts and questions: Was the person murdered? Is the killer hiding in the area? Is it safe for me to run back through the woods? Did the person have a heart attack? I never learned what had happened to that person years ago; I believe I saw a woman's body.

I was 18 years old and oblivious about running safety. My memory of that day is a constant reminder to me of just how vulnerable a runner can be while training. Safety should be foremost in a runner's thoughts every time he or she ventures outside to train on the trail, road, or track.

My family has long since moved from the area in which we lived in '84. I never returned to run on the infamous path. I had seen the worst that could happen. Lesson learned. With time and some strict self-imposed guidelines I eventually regained the confidence to run on other trails again: I never run in the woods alone, at night, or with headsets. I always carry water, and pepper spray, and wear my identification bracelet while trail running. The disturbing truth is that people do get attacked while exercising in secluded areas.

Although we will never be able to rid the world of human predators, we can certainly take proactive measures to prevent being easy targets. During a long run last summer at a national park, my training partners and I passed a young female runner with headsets on running alone in the forest. Women should never run alone on trails. All runners must be properly informed on self-protection and equipped with safety gear. While driving last August I spotted a female running alone at night without reflective gear through the streets of my hometown. She was also wearing headsets. I was stopped at a traffic light. I watched breathlessly as she ran down the dark sidewalk along a row of thick bushes. She was putting herself at a high risk of being attacked or hit by a car.

Street running can be hazardous even in daylight. It is never safe to run after dark. If you manage to get a partner or two to join you for an evening run, be sure to outfit yourselves with proper reflective gear and lights. Running with music is distracting; leave the headsets at home. While running on the roads, your senses should be attuned to your surroundings. Listen for approaching cars, rustling bushes, and footsteps.

If you spot a suspicious person or animal ahead of you, go back or change directions. Alternate your daily training routes. Always stop before crossing the road. If you approach another runner coming toward you, try to make eye contact to let him know you saw his face, and try not to let him out of your sight until he is 100 meters behind you. Stop and talk only to family and friends; keep moving if a stranger approaches with questions or comments.

On the track, security is less of an issue, but don't let your guard down. Scan the perimeter of the facility when you first arrive. No surprises. Be aware of your surroundings. Avoiding runner collisions is normally the biggest safety concern on the oval.

Lane one is always reserved for faster runners. Walkers and slower runners should stay in lanes six to eight. The track is a good place to use headsets. Just be sure to stay in the outside lanes and watch for passing runners. Training on the track at night is against the law. Most facilities follow strict ordinances that forbid track use after dark. Stay off a dark and closed track surface.

A track can be a good place to train during extreme weather conditions. A cooler of ice or an extra jacket can be just a few meters away while training on a track during harsh temperatures. In addition, a training bag fully equipped with fluids, cell phone, and medications are handy items to have trackside.

Twenty-five years ago technical running products were just being developed. Runners made the most of what was available and hoped for the best. Today most areas have dozens of stores that sell technical running gear. A runner should be able to find exactly what he or she needs to adequately protect themselves while training outdoors. Although, all of the safety products in the world will not take the place of good common sense.

Be smart, run safe.

SAFETY PRODUCTS

The following is a sample of only a few available products. Most items can be purchased at any technical running store:

Pepper Spray: Red pepper spray is a self-defense spray that comes in a small handheld canister. The spray can be used on attackers and animals.

Attachable Lights: Small battery operated lights that attach to a runner's clothing. The lights can be switched on and off. It is ideal for use with nighttime running. Lights can be made to flash on and off.

Reflective Tape: Peel and stick reflective tape can be applied to your gear. Good for nighttime running.

Reflective Clothing: Vests, jackets, hats, gloves, tops, and tights are all available in fluorescent nighttime visible colors. It is Great for cold and dark workouts.

Identification Bracelet: ID bracelet is engraved in metal with Velcro band. It is also available in a necklace. Bracelet has runner's name, address, phone, and emergency contact information. Other forms of ID are also available.

Alisa Harvey is the 2007 USATF Masters Athlete of the Year. She is a four-time winner of the Army Ten Miler. Harvey is the World Record holder of the Indoor Masters Mile. She is a personal running coach. Visit her Web site at www.alisaharvey.com.