Kate Penn

kpenn@ydr.com

It's 6 a.m. You're three miles in to your run. In...out...your breathing is dialed in and your mind wanders, free of stress. Just you and the road. Until it's not just you.

There are no guarantees. Self-defense and Aikido instructor Kirby Cartwright stresses this point. But knowing self-defense could save your life.

"By doing self-defense or martial arts," Cartwright said, "you're training your mind and body to try to react the best you can."

Antarctica to Ethiopia: York-area runners race around the world

York had the fifth highest violent crime rate among the 14 most populated cities in Pennsylvania, according to an analysis done by Keystone Crossroads using year-end statistics for 2014.

Self-defense is like CPR, says Cartwright. If you're lucky, you'll never need to use it. But if that moment ever comes, being prepared and practiced could save yours or someone else's life.

If you're approached by an attacker:

Breathe. "It's natural that people tighten up, clam up and they hold their breath," Cartwright said. "You actually need to tell yourself to continue breathing."

Make and maintain eye contact. "Do not take your eyes off them," he said. "They're looking for an easy target."

Create space between you and your attacker. "Get your arms up."

Make noise. Don't go quietly. Let your attacker and anyone in earshot hear you.

Unless you're on a treadmill, you're likely to find yourself miles from home and, depending on your route, miles from help. Being aware of your surroundings and sticking to a few guidelines can help make your run more safe, Cartwright said.

Ditch the music. "It'd be no different than blindfolding yourself," Cartwright said. Giving away one of your senses is giving an attacker the advantage. Find a buddy. The more, the merrier. Run with the sun. "In the dark or night? That's an easy time to attack people and not draw attention to it." Take the long way home. Stay away from short cuts, especially ones you're unfamiliar with. Isolated paths make runners easy targets.

Be Prepared:

We asked Cartwright to teach basic techniques to someone with no self-defense experience: assistant sports editor Jessica Sprenkle. Watch and learn alongside her with our four, short step-by-step videos of moves you can use to help escape an attack. Check them out at ydr.com.

Take a class

Elicker Kenpo Academy offers a women's self-defense class two or three times a year.

Cartwright will be teaching a two-day self defense class at York College April 2 and April 9, 9:30 a.m. to 12:30 p.m. The cost is $35, and it's open to the public. Call 717-815-1451 to register.

York Shotokan Mixed Martial Arts

Stay safe while running in the cold