3 Must Know Moves for Runners to Escape an Attack

A few weeks back, I received a pitch email to learn a little more about Krav Maga. Something I would LOVE to do if I had more free time would be to delve into some self-defense courses. I remember taking one workshop when I was 15 or so and thought it was fascinating. Krav Maga was offering to share with me some moves that runners could use to defend themselves in the event they are confronted with a situation that would warrant this action.

I certainly hope none of us have to use this information, but I’m sharing it here (with their permission) for those who are interested.

For most of us running is therapy; we put our favorites tunes in, we lace up and it is just the open road and us. With summer months quickly approaching many runners will find themselves trading in their afternoon run for a nighttime escape. As peaceful and tranquil as this sounds it is also important to understand the dangers of running once the sun goes down. Becoming the victim of a physical attack is something that runners should all be prepared for.

The first principal of using Krav Maga is to identify the danger or the most dangerous aspect of the attack. This process begins by identifying what type of grabbing attack is being made. The big danger in a bear hug attack, especially from behind, is the potential for the attacker to control the body of and/or lift the other person. Once the attacker controls your body they can lift you and carry you away (into a van, to a place where other people can’t see what’s going on, to a place where friends are waiting to gang up), they can lift you and slam you to the ground (a huge risk of being knocked unconscious by the slam), or they can drag you around in similar fashion.


Krav Maga Worldwide™ teaches students that the best defense against a bear hug attack is to start fighting back right away. There are two things you must do in order to effectively fight back because of the dangers inherent in the attack. The first step is to drop your “base” or make yourself heavy. The second is to “space” or create distance from the attacker. In this case, because the attack is coming on from behind, there is an extra step; you have to “turn in” in order to fight. Here is a breakdown of each step:

BASE – Making your base heavier is relatively easy. When grabbed by the attacker in a bear hug, simply bend your legs and drop the level of your hips. Think of it as basically sitting down into a full squat (thighs parallel to the ground). Drop your hips and sit slightly back and into the attacker, with your head up, not folded forward. This immediately makes your center of gravity lower, which makes you more difficult to lift off of the ground. Dropping your base also puts pressure on the attacker as they know have to deal with your weight. From here, you can start to fight without the danger of being controlled and lifted from the ground.

SPACE – You cannot let the attacker stay close to you in a bear hug. You especially cannot let the attacker keep his/her hips close to you. Think about the last time you moved a piece of furniture, or a box of something heavy, you don’t keep your hips far away from the object and rely on outstretched arms to lift it, you scoot your hips and body close to the object and get underneath it. Along the same lines, an attacker has to be close to you to control you in a bear hug attack. With your “base” low, immediately begin sending strikes in a side-to-side motion to vulnerable areas on the attacker. Krav Maga Worldwide™ students are taught to go for a groin strike first. This strike can be thrown whether your arms are “trapped” meaning encircled by the attacker’s arms, or “free”. A groin strike will often cause the attacker’s hips to reflexively move away thus creating space between your body and the attacker’s. Aggressive and continuous, side-to-side motion also serves to create space from the attacker by making you more difficult to hold onto. It’s more difficult to hold onto someone who is constantly wriggling, than it is to hold on to someone who is static.

TURN IN – When you feel you have a solid base, and continuous side to side strikes at vulnerable areas have created just a little bit of space between the attacker and yourself, you are going to “turn in” or turn toward the attacker to continue the fight. You can’t effectively finish the fight with the attacker on your back. And it’s certainly going to be more difficult to get away with an attacker hanging on you. Krav Maga Worldwide™ students are taught to recognize when sufficient space has been created, and make their move to “turn into” the fight where they have full use of all their strikes. You can turn either direction once the space is there, but whichever direction you turn, you are going to turn in behind your elbow. So, if you are rotating to your left to turn toward the attacker, you are going to raise your left arm in front of your face so that the soft targets of your face (nose, mouth, eyes) have something slightly blocking them in case the attacker is looking to strike at you during the transition. You can also use this raised arm to deliver elbows and hammer fist attacks as you are turning in. Once you have turned “into the fight” you will continue to aggressively strike at all vulnerable areas until the attacker is broken and you can get away without being impeded.

About Krav Maga Worldwide
Founded in 1997 to promote Krav Maga throughout the United States and around the world, Krav Maga Worldwide trains and certifies instructors and licenses over 150 authorized Krav Maga Worldwide training centers in the United States, Canada, Japan, Mexico, South America, and Europe, as well as over 800 law enforcement agencies and military units. Krav Maga offers the highest caliber of instruction to thousands of people, supporting the company’s core commitment to improving and saving lives. Krav Maga Worldwide continues to develop, promote and implement self-defense and fitness programs. For additional information, visit: www.kravmaga.com.

Disclaimer: Most of the copy here was provided to me, but I’m just posting it because I found it interesting. I should charge people for this kind of stuff, huh? 😉 But I feel obligated to disclaimer the hell out of everything on the web these days. Sigh…

SLS3 Dual Pocket Running Belt


Recently I got the Dual Pocket Running Belt from SLS3 to test. I have tried their compression calf sleeves (and totally recommend them! They’re great!) so I was happy to give this a try. They’ve been expanding their running belt offerings lately. You can get an SLS3 run belt to hold your iphone, to hold your bib number, to hold hydration bottles… their collection has grown a lot. But I haven’t tried all of them and the focus here is the dual pocket belt.



  • Affordable: The belt retails at $29.90 but the SLS3 Amazon store has it listed for just $16.90 (43% Off).*
  • Adjustable: With buckles on each side of the pockets, this fitness belt can be adjusted quite a bit. I’ve encountered belts with the adjusters on one side only, so I appreciated that the fit on this one could be personalized a lot more.
  • Water Resistance: Not only is the pocket lined so your sweat won’t soak through to ruin your things, the zipper is waterproof for any kind of weather.
  • Capacity: You can fit quite a bit of stuff into the pockets. From larger smartphones to tons of gels to whatever else you may want to carry with you, odds are you’ll be able to fit it in there. I ran with about 6 gels and a phone shoved in there and it all fit fine. (And it was a 3-mile run… just to test it. The things I do for you guys! LOL!)


  • Bounce: It says it’s supposed to be bounce-free, but either I don’t know how to load it up to prevent bounce or I don’t know where to position it. But my default instinct is to wear this lower on the hips. And when I start running, it bounces up to my waist and since my waist is smaller than my hips, it bounces around there. Maybe I’m just supposed to give up on the notion of wearing it lower on the hips.
  • Not Original: There are a few belts of this nature on the market. So there is still competition in this area. However, I do think what sets them apart is how cost-effective all of their belts are across the styles.

So not only are they well priced, but they gave me a code so that you can order ANYTHING off their entire store at slstri.com for 40% off! (Compression sleeves, shorts, capris, running belt, etc.) Just use code BLOG40 to get the discount.

And what’s better than a discount? Free!!! Want to win the belt? They’ve offered up a giveaway and you can enter here!

a Rafflecopter giveaway

*Prices as of this posting.

Disclaimer: All reviews are my own opinion, this product was provided free for the purpose of review.

#NEDAwareness 2016

This past week (February 21-27) has been National Eating Disorders Awareness Week. I usually try to post several things about eating disorders during that time, but this year it just kind of snuck up and slipped past me.

However, I did want to post something about my own journey. I’ve written on the site about my decision to enter treatment and shared lots of info about eating disorders over the years. I think it’s important to be open and honest, mental disorders don’t have good treatment options because people tend to shy away from discussions about them. But today I just wanted to talk about what life looks like for me 7 years after entering treatment.

I still struggle with knowing if I label myself as “recovered” or “recovering” from an eating disorder. I am not actively restricting or using eating disordered behavior. But that doesn’t mean that I don’t have those thoughts. And there are times that I really want to restrict and those desires are particularly strong lately because I do feel like I have very little direction over my life. Thus the impulse for “control” over something.

But the reason I don’t act? I have a child. And she needs me. So I just can’t restrict. I need to be here for her. I want to be here for her.

So is that what recovered looks like? You have enough skills and knowledge to recognize those urges and can dismiss them? Or is that still recovering? Do those thoughts ever go away completely?

I recognize that I have chunks of memory that are just not there from the years that I was really bad with restricting. Friends/family will say something about that time and I realize I don’t remember that event hardly at all. That really bugs me, that my actions truly did cause me to miss out on some of my life. It isn’t like they were consciously decided upon actions. But it was still my actions that lead to the holes.

I really get bugged out at restaurants with calorie counts posted. I let that decide for me what I will eat. “Let’s see… that thing has 486 calories vs that thing has 5. Yes, I will take the pile of lettuce, please.” It’s like all intuitive eating skill flies out the window when confronted with that.

I think I’m eating too much sugar these days. My dietitian worked really hard to get me to stop having “bad foods” and looking at things as all-or-nothing. So I started incorporating foods that I wouldn’t have touched. For the most part, I find that it really is okay and I don’t fall victim to craving the enemy food all the time. But sweets… I love sweets these days and need something sweet after lunch and dinner. Maybe I don’t NEED need it, but my brain sure seems to think so. I’m scared to cut food groups or try to make “regulating” rules for foods again out of fear that I will just start going crazy and end up with an endless list of food rules once more. And once you have that, you pretty much have no options left. So for now… I will eat sugar.

I do not go to any formal treatment or counseling. That ended when I had my daughter because I just don’t have the time. My former therapist is way way way on the other side of town and to have an hour appointment would take about 3 hours out of my day for drive time. Not feasible. Some days I think I need eating disorder counseling still, but really I probably just need someone to talk to because I feel really isolated. My life now revolves around taking care of my kid, work, taking care of my kid and a little sleep and run sprinkled in.  I don’t really have much of a social life these days. Since I don’t go into an office (I telecommute) I don’t get the casual office chit-chat that many get. Sure, I banter with my co-workers on instant message, but it’s not a replacement for friendly, real-life, human interaction and it’s typically pretty job-centric.

I’m glad I entered treatment. I’m glad I have a lot of tools to help me counter the impulses to act on eating disordered thoughts. There are still ED voices in my head, but I think they’re quieter. I just don’t know if the recovery process ends or if you’re always recovering.

I’m Still Around

I miss yet don’t miss posting here regularly. I have been blogging since 2001 (well longer, but that’s how long it’s been called “blogging”, before that it was just random brain dumps posted on the web.) and my brain does think about things to post online all the time automatically since it’s been part of how I operate for so long. I always have ideas, “That would be a good post!” or “I should write about that!”

But… I’m also really busy and I’m completely perplexed how I can be more and more busy every single year. Work gets busier, parenting gets busier and then there isn’t much time left in the day. So… whatever.

I’m still running, but I’m not registered for any races. I have races I want to do, but I’m struggling to pull the trigger and actually register. Well… I am signed up for a Ragnar in July, something I really want to do but I’m also not really thinking about it because I’m just focused on getting through life to July. Getting past getting past a launch at work, getting past my husband’s busy season, getting past a family vacation… but that’s probably delusional. I’m not going to have time to just breathe then. There will always be more stuff to fill my calendar. C’est la vie.

Today I got to go to Pacific Fitness Equipment here in Vegas to try out the new ZR8 Zero Runner from Octane Fitness. I have mentioned it, I bought a ZR7 this past summer and love it. I really think it’s made me a stronger runner. But of course, the natural pattern for products, right after you buy something a new version is released, right? But it was fun to take a couple hours away from work to go check it out. I’ll get a post up about the Zerorunner and my thoughts on it in the next week or so.


I got an Eddie Bauer catalog in the mail the other day, there was a lot of cool stuff, both athletic wear and regular apparel. I’m saving some of it here, so I can remember it if they have one of those 50% off everything sales they tend to do!

They also had some cute regular everyday wear stuff too… although methinks the cardigans and pullovers probably aren’t going to be the best options for me as it’s been in the 70’s round here lately.

Full disclosure… those links are part of a widget that could potentially give me a few pennies. Click it if you want, or don’t. Basically I just think it’s a cool way to collect some items I think are worth a future look when there are big sales!