After Murders, Self-Defense Expert Has Advice For Women Who Jog

NEW YORK (CBSNewYork) -- Two New York City women have been killed while jogging recently, and the murders have many thinking twice about running alone.

Karina Vetrano, 30, was was found strangled and possibly sexually assaulted on Tuesday, Aug. 2, in the Spring Creek federal park land near the Belt Parkway, in Howard Beach, Queens. No one has been arrested, charged, or identified as a suspect in the case.

Five days later, New York City Google employee Vanessa Marcotte, 27, was found slain in the woods in Princeton, Massachusetts after going out for a jog. She was there visiting her mother.

Investigators don't believe the two cases are connected. But they are similar enough to cause plenty of alarm. CBS2's Tracee Carrasco went to find out Tuesday about self-defense techniques that every woman should know to stay safe.

For runners like Stephanie Golinski, running is a time to decompress.

"I actually run to relax," she said. "I run to think things through."

But this is not a time to let down your guard. In fact, you must be even more alert.

The Vetrano and Marcotte murders are grim reminders that anything can happen at any time, and anywhere.

Thus, women must be prepared.

"I would really hope that my instincts would kick in at that point and try to defend myself," said Carolina Reyes of the Upper West Side. "Again, it's really hard to even think about, what would you do?"

Self-defense instructor Raz Chen with Krav Maga Experts in Union Square said women must think about what they would do if they ever come face-to-face with an attacker.

That starts with being aware.

"We don't want to be stuck in our phone, and play or text. We want to be aware of what's going on around," Chen said.

Chen said if you are grabbed from behind, always aim for the week points. They include the groin, throat, chin, jaw, temples, nose, and eyes.

He said you should strike with the base of your hand.

"It's not about power," Chen said. "It's about accuracy. It's about speed and aggressive technique."

Chen also said you should use your surroundings – anything to get away.

"You have the ground under you. Take the ground, throw it to his face; kick the groin," he said. "We want to always think about moving your body towards the back of the attacker. Don't stand in front of the attacker. Don't be faced with the attacker. Think about striking. Think about movement."

Chen also advised that you should use your voice aggressively.

"Back off! Go back! Don't come any closer!" Chen advised would-be victims to say.

And one of the most important things to remember -- do not be afraid to fight back. It could mean the difference between life and death.

A few other safety tips are – run with a partner, know your path, tell someone your route, and avoid listening to music – which can be a distraction.