As dedicated runners, we yearn for the satisfaction of checking off our daily workouts in our training plans, feeling pleased to have completed our runs, and taking another step towards our current goal.
Whether you wake up at the crack of dawn and hit the pavement or trails to start your day or are an evening or nighttime runner working off the stress of a long day, our routine is critical, and we will stop at nothing to get our runs in.
Depending on your schedule, you may end up running in the dark just once in a while, or perhaps you’ll find yourself running in the dark every single day. I start my runs before the sun comes up, so I am always running at least part of my daily runs in the dark.
Whether it’s early morning runs or night runs, there may be a time when some of your training sessions will be in the dark.
If running in the dark is part of your schedule, it is critical that you do it safely. Taking the necessary precautions can ensure a safe, risk-free run that allows you to enjoy your training instead of stressing about it.
In this guide, we have compiled 10 top tips for running in the dark to ensure a safe, fun training session.
10 Safety Tips For Running In The Dark
#1: Wear Reflective Gear and Bright Colors
When running in the dark, you want to be visible. Being seen is being safe, and the way to go is to wear bright-colored and reflective clothing.
There are endless running jackets, shirts and tights in those conspicuous neon green and pink hues, along with other running gear covered in reflective material.
You can choose from a large assortment of reflective vests, running shoes, visors, hats, and running belts with reflectors already tied into the design, or you can buy reflective armbands or ankle bands.
Using bright-colored and reflective clothing and gear will help ensure that you are seen by cars, pedestrians, and other runners and avoid any collision.
#2: Run On Well-Lit Routes
Running in a well-lit area will help you be seen and help you see where you are going.
Whether during winter months when the roads get sketchy with ice and snow or any other time of year when road work can be ongoing, being able to see the road in front of you is important for safe footing.
Roads with sufficient street lights, bright town centers with store lights and signs, or even a public park, track, or stadium lit up in the evenings or early mornings can be great options for running outside of daylight hours.
#3: Use A Running Light
If you cannot run in a well-lit area, be sure you can light your own path to avoid accidents, trips, and falls. There’s nothing worse than not seeing a small lip in the sidewalk and taking a nose dive on what seemed to be even, flat terrain.
If you will be running in the dark often, invest in a comfortable, powerful headlamp to illuminate your path and let others know you’re coming.
If you don’t have access to a headlamp, there are various options, including knuckle lights, chest lights, clip-on lights, waist lights, or even a good old flashlight. Choose the option that works best for you; just make sure you can see and be seen!
#4: Plan Your Running Routes In Advance
Knowing exactly where you are going is vital to be safe while running in the dark. Plan your routes ahead of time according to the type of workout you have planned for that specific day.
Choose routes you are accustomed to running, ones you have previously run during the daytime, to ensure you are familiar with the footing, turns, intersections, and terrain. Be familiar with the general surroundings, so you know exactly what to expect.
Ask yourself the following questions when planning your next route for running in the dark:
- Is the route safe? (Terrain, general surroundings)
- Am I familiar with the area?
- Is the area well-lit?
- Do I feel comfortable running in this area?
Feeling comfortable and confident with your route is important for a successful and safe run.
#5: Run With A Buddy Or Running Group
For most, running with a buddy is almost always a lot more fun than running alone, but when you are running in the dark, it also makes the experience safer.
Two people dressed from head to toe in neon and reflective gear will be seen much better by cars and other traffic than just one.
Strength in numbers will also be a great advantage for any other unpredictable risks. If you can run with one other person, great, but if you can run with a whole group, even better!
Understandably, not everyone can train on the same schedule, as most of us try to sneak in training sessions whenever we possibly can with our crazy lives and schedules.
Therefore, if you can’t run with others while running in the dark, be sure to use our next important tip:
#6: Use A Tracking Or Location Feature
There are various applications where you can be tracked on your watch or phone in case of an emergency, an example being Strava Beacon. This feature allows you to be tracked by up to three contacts of your choosing throughout your run.
When you start your run, your contacts will be notified by text message containing a link.
They can then click on this link and track your entire run while watching where you are on a map. This is an excellent option for those who frequently run alone, as you can feel assured that your friends and family members will know where you are at all times.
#7: Let Someone Know Where You Are Going
If you don’t have access to any of these applications or don’t run with a watch or phone, be sure to let at least one person know that you are going for a run.
Tell them where and when you’ll be running and the approximate time you’ll be out there, just in case.
#8: Run Against Traffic
Even though this is a pretty common safety rule in general, running in the dark makes it even more important. If your route forces you to run on the road because no sidewalks or paths are available, be sure you run against the traffic.
This way, you can see oncoming cars, trucks, cyclists, and other vehicles or pedestrians on the roads.
#9 Stay Aware
Another general rule when running is to be aware of your surroundings. Running in the dark makes this even more crucial, as you need to anticipate and be prepared for any possible problems.
If you can, run without headphones to hear absolutely everything around you.
If you absolutely must run with a playlist or your favorite podcast, use only one headphone, leaving the other ear free to stay aware of your surroundings. Keep your music volume low enough to clearly hear what’s happening around you.
Not only do you need to be able to hear what’s happening on your route, but you also need to take notice of what’s happening.
Keep an eye out for anything that doesn’t seem quite right. If you feel something suspicious, cross the street or turn around and return the same way you came.
Even though our next tip isn’t exactly something to do while running in the dark, it can sometimes be the best option.
#10: Run Inside
When in doubt, run inside.
Run inside if you cannot follow these tips due to location, timing, or gear.
If you have access to a gym with a treadmill or can set up your own treadmill at home, you’ll have nothing to worry about.
Of course, almost all of us would prefer to run outside, get some fresh air, and be stimulated by our outdoor surroundings.
However, your safety should always come first, so if you have to sacrifice and run inside, do it, but make it fun. Put on a movie you’ve been dying to see, or crank up those tunes to get your adrenaline pumping.
Follow these ten tips the next time you run in the dark, as staying safe will help you relax and enjoy your run.
The most important tip off my list is to ensure someone knows where you are in case of an emergency.
It may not even be because something truly dangerous has occurred, as it could just be a twisted ankle that has left you limping along the side of the road. Bringing your charged phone along and using running apps is a great way to stay connected.
Keep reading for a list of running apps that can help you plan routes and set up location services:
