🧠 Why Mental Preparedness Matters

• Unexpected situations can trigger fear or panic — being mentally prepared means having a plan already in place.
• Mental rehearsal strengthens your decision-making under stress (reduces freeze response).
• Confidence affects body language — confident runners appear less like targets.

💪 Building Mental Readiness

1. Run with confidence

• Keep your head up, shoulders back, and stride strong. Slouching signals fatigue or fear to an observer.
• Practise "power posture" drills before heading out: strong stance, deep breaths, 5-second eye focus exercise.

2. Rehearse Safety Scripts

• Use short verbal cues like “Back off” or “Not today” when imagining a potential harassment or danger scenario.
• Rehearse escape plans: What would you do if someone followed you? If a car slowed beside you?
• Say it out loud: Verbalising reactions builds confidence and muscle memory.

3. Combat Freezing

• Practice deep breathing techniques pre-run to lower cortisol and adrenaline spikes.
• Use visualisation: Imagine staying calm, turning corners with awareness, and identifying safe spaces along your route.
• Keep your mental “What If” checklist short but strong — don’t let fear spiral, stick to practical safety thoughts.