Self-Defense Expert Shares Tips to Protect Yourself While Jogging

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The grim news of two female joggers murdered while running in broad daylight has many women and men alike looking for information that could help them survive a potentially violent situation.

Karina Vetrano, 30, was found dead after going for a run near her parents' home in Queens, New York, while Vanessa Marcotte, 27, was found dead after going for a run near her mother's home in Princeton, Mass.

Self-defense expert Avital Zeisler spoke to "Good Morning America" to share tips on avoiding would-be attackers.

"[T]hese reports give us the opportunity to learn lifesaving tactics," said Zeisler, a world-renowned hand-to-hand combat expert, women's empowerment coach, creator of The Soteria Method, and author of "Weapons of Fitness: The Women's Ultimate Guide to Fitness, Self-Defense, and Empowerment."

According to Zeisler, survival has two prongs: violence prevention and survival training.

"You need to be on guard and prepare your mind to transition to survival mode," she said. "You need a survival mindset and to make your mind and body a tactical weapon that can be adaptive to what you are facing."

Zeisler's Jogging Safety Tips

  • - Know Your Path
  • - Jog in Safe Location
  • - Buddy Up
  • - The Best Routine is No Routine
  • - Tell Someone Your Route
  • - Use Improvised Weapons
  • - Do Not Listen To Music

Zeisler also encourages women to invest in learning situational awareness, to be aware of their surroundings in a tactical way, to use peripheral vision, to scan the surrounding area, and to cut out distractions like listening to music on headphones.

However, if all else fails, Zeisler says that women can learn a few simple techniques that could save their lives.

Zeisler's Surefire Self-Defense Moves

  • - Push Kick
  • - Palm Strike
  • - Hammer Fist
  • - Ground Defense
  • - Arm Grab Defense
  • - Bear Hug Defense

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