http://www.runnersworld.com/channel/0,,s6-238-0-0-0,00.html

start there.
Only other thing to do is cultivate awareness of surroundings(exits,hazaards, police presence, etc.)

there is no quick fix. Only options are train to run real fast, spend years training in MA's or getting a concealed handgun permit.
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I'm sorry, I was just imaging what you would look like with duct tape over your mouth