How to Use Pepper Spray While Running

Carrying pepper spray or pepper gel while running is a simple, effective way to stay safe on the move – especially during solo runs, early mornings, or unfamiliar or remote routes. These self-defense tools are designed to deter a threat from a distance, giving you time to escape. Like any safety device, they work best when you know how to use them.

What’s the difference between pepper spray and pepper gel?

Both pepper spray and pepper gel are effective against threats and provide protection. They each contain Oleoresin Capsicum (OC), the active ingredient that causes intense burning, eye closure and difficulty breathing, and SABRE products contain the maximum strength allowed. 

The key difference is how they’re deployed:

Pepper spray disperses in a stream, which can be affected by wind. Alternatively, pepper gel delivers a thicker stream with less blowback, making it ideal for outdoor use while running.

How to carry pepper spray or pepper gel while running?

Choose a canister with a carrying method designed for movement. Reflective hand straps, snap-clip keychains and belt clips are the preferred method for most runners. These are ideal because they keep the canister accessible without affecting your stride. Do not bury your pepper spray or pepper gel in a pocket or runner's belt where you’ll lose critical moments trying to reach for it.

How do you deploy pepper spray or pepper gel?

Always practice before using any safety device. Most manufacturers sell inert training spray, so you can get the feel of the canister before you need it. SABRE specifically offers a few different models of practice spray to simulate the same feeling as the live models sold on sabrered.com. 

Deploy pepper spray or pepper gel if you feel threatened or if a would-be perpetrator begins to approach. Keep moving and create space if you can – most pepper sprays and pepper gels have a range of 10-14 feet (some offer up to 20 feet).

Then,

1. Either twist the safety lock with your thumb or lift the flip-top to place your thumb on the actuator, disabling the safety lock mechanism. 
2. Extend your arm and aim for the center of the face – moving ear to ear, across the eyes. 
3. Spray in one continuous stream for maximum effect. 
4. Move away from the situation as fast as possible.

After deployment, leave the area immediately and get help. Do not wait to see the effects. Get to safety in a populated area, gas station, or restaurant where you can help and alert authorities. 

Once it’s safe to do so, wash your hands carefully to avoid transferring OC residue to your eyes or face, and wash clothing as soon as you can. You should replace any used canister with a new one before deploying the device again.

Other safety tools to consider

While pepper spray and pepper gel are must-haves for any runner, many also benefit from dog spray for off-leash encounters and personal alarms to draw attention to the situation. 

Dog pepper spray is specially designed to deter aggressive dogs without causing lasting harm. While it’s less potent than human pepper spray, it still triggers eye, nose, and throat irritation when used on a charging dog.

Personal alarms, on the other hand, emit a high-decibel sound designed to startle and disorient a potential attacker while drawing immediate attention from bystanders. Compact and easy to carry, these self-defense tools are ideal for commuters, students, and anyone looking to enhance their personal safety without using force. When activated, a personal safety alarm can reach sound levels of up to 130 decibels—comparable to a jet engine—making it one of the most effective ways to deter threats and signal for help.

Carrying pepper spray or pepper gel is one of the most effective ways to add a layer of protection to your training routine. When used correctly and carried accessibly, these tools help deter threats and create time to escape safely. Pairing these essentials with dog spray and a personal alarm gives you a well-rounded safety plan, no matter where your miles take you.