Self-defense for runners

Jane Ray teaches free women's self-defense classes, which are always packed, at Chinese Hawaiian Kempo Academy on the Lower East Side of Manhattan. But she says attendance spikes even higher anytime an attack makes headlines like the jogger who was ambushed in Howard Beach.

Ray says there are a number of things you can do before an attack to give yourself a fighting chance. During an attack she says it is about relying on muscle memory and what you have on you to defend yourself. She took us through some drills.

Finally she says it's about where you go and who you're with. If you can, always try to exercise with a partner and although listening to music is enjoyable on a long run leave the headphones at home and pick a path that's well-lit or near buildings with security cameras.

The Chinese Hawaiian Kempo Academy offers the free women's self-defense classes every Tuesday and Thursday at 7 p.m.