Here at runladylike.com, Fridays are all about sharing the inspiring stories of fit people who motivate all of us to be better tomorrow than we were yesterday. My Friday FITspiration series profiles runners, triathletes and casual exercisers who are making choices every day to be as healthy as they can be – in both huge ways and through simple, small victories. Their stories are about the journey of transforming from ordinary to extraordinary each and every day.

Imagine you go for a long run in your hometown during broad daylight. Imagine you are attacked by someone unexpectedly that puts your safety and life at risk during that run. Imagine you escape that running attack unharmed, only to be tormented by the constant memories of that horrific experience.

That is exactly what happened to my friend and training partner Elizabeth Kalifeh from Running for Bling in 2012. November is National Running Safety Month – a time for all of us who run to think about our personal safety and take conscious steps and action to stay safe while running. Elizabeth’s story is an important reminder for all of us, and we can all learn from her story and advice.

rUnladylike: In 2012, you were attacked by a man while running in your hometown. Tell us a little bit about that experience and what happened.

Elizabeth: I was home for Thanksgiving and went to a local park to complete a 10-mile long run. Because my hometown neighborhood doesn’t have many sidewalks and is rather small, I decided to run through some of the nearby neighborhoods rather than running loops around the same park.

I was at mile 8 or 9 and had turned into one last neighborhood when I heard footsteps behind me. As runner’s instinct, I moved to the right assuming it was just someone running faster than me who needed to pass me. But as I turned around, I noticed a 250-pound man running full speed right at me. He held onto me, grabbed my breasts and rubbed my body. I screamed for help and tried to fight him off but he had me in a bear hug-type hold and I couldn’t move. After what seemed like forever, he let go and ran off.

I immediately called 911. Within a few minutes, 2 other ladies who lived in the neighborhood were finishing their run. I recognized them from seeing them earlier during my run, and they told me he had been chasing me in that neighborhood but couldn’t catch me. They saw a car running and got out of the neighborhood as quickly as possible.

I had been on the main road for a few minutes and my attacker must have seen me turn into the final neighborhood after not catching me the first time. Luckily, where I was attacked had just installed neighborhood watch cameras and they caught his image on camera. He was arrested 3 days later. Luckily, the description and car matched what the other runners had seen.

My attacker was charged with my assault as well as 2 other cases. He had been charged with 6 total cases in previous years but only served therapy/community service penalties.

This past May, my attacker was finally sent to prison for 3 years and 3 days and is now a registered sex offender. He will be on probation for 7 years after he gets out, and if he assaults someone then, he will go back to jail for the rest of the term.

rUnladylike: How has being a victim of a running attack changed you as a runner? As a person?

Elizabeth: I’m definitely more aware on my runs. I still look over my shoulder every quarter to half-mile to see who’s behind me. I startle easily. If I run with music, I only keep one ear bud in and the music side volume is still very low. If I’m running alone, I always let someone know where I am and always run with my phone. I try and change up my running routes, times that I run, how far I run, etc.

I keep a taser with me in the car. I don’t really enjoy being alone, especially early in the morning or late at night (if I have to be outside). I’m suspicious of everyone.

rUnladylike: What tips would you give to other runners to help them prevent experiencing something like you have experienced?

Elizabeth: In addition to what I mentioned above, take a self-defense class. I know I couldn’t have prevented it; but I could’ve known how to fight back. The day I was attacked, I followed my own rules – my music was down, my family knew where I was, I had my phone with me. I heard him coming, but I couldn’t STOP him.

rUnladylike: It’s National Running Safety Month. Is there any running gear you use or recommend to stay safe on the run?

Elizabeth: I’ve learned the only way to really stay safe is to take a self-defense class and be aware of your surroundings at all times.

If I am running in the dark, I’m a big fan of my knuckle lights. I make sure to wear reflective gear, too. As far as general safety from an attacker, I have run with pepper spray, but after taking a self-defense class I learned it is not useful unless you know how to use it properly.

rUnladylike: You just ran a personal best marathon in New York City this month and qualified for the Boston Marathon for the first time. Congrats! What will you remember most from that race?

Elizabeth: Thank you! What I will remember most is not giving up. The wind made the race SO tough and took more out of me than I thought it would. There was a turning point for me after I hit the wall, and I had to decide to dig deep for my goals or quit. I focused on digging deep. I’m not a quitter, and I refused to let myself walk, even though my body was screaming to.

rUnladylike: What is your next big running goal for 2015?

Elizabeth: I’m halfway through my goal of completing a half marathon in all 50 states. I hope to knock out 10 more states next year. And, while I’m very happy with my race in NYC, I know I’m capable of more and I hope to shave a bit more time off my marathon PR.

For more tips from Elizabeth and to read more about her running attack, check out these posts:

• He Won’t Take Running From Me (the original attack account)
• Closure and Justice (final court report for Elizabeth’s attacker)
• Protect Yourself (self-defense tips)

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If you or someone you know would be a great candidate for Friday FITspiration, email me at runladylike@gmail.com.

Have you or someone you know ever been a victim of a running attack? How do you stay safe while running?