Tips for Running at Night

As winter approaches, the days get shorter as the nights grow longer. The motivation to train can be difficult especially as it often gets dark before you’ve even left work. To help you to keep up with training, we have you covered with a handy guide about running in the dark.

1. Well-lit route: Follow the light. No, we’re not kidding - staying on a well-lit path will ensure your safety and the safety of others around you. It might not be ideal for your training if you like to get off-road, but it is much safer.
2. Stay visible: Now is the time for outlandish clothing. People need to be able to see you so make sure you are noticeable by wearing reflective clothing to catch passing motorists and maybe attach some lights to make yourself well and truly seen.
3. Run against traffic: This is a general rule when running. It gives motorists and other road users a better opportunity to see you whilst also helping you to see oncoming vehicles.
4. Say NO to headphones: Everyone knows that people like to listen to music while they run, but at night it’s not recommended. Allow your ears to be your extra eyes and listen out for cars, other people and hazards on your route.
5. Plan your route: Run the route you plan to take in the dark during the day. This will help you to familiarise yourself with where you are going, notice any bumps or cracks in the road, work out when you need to cross the road and what to avoid in the dark.
6. Read the forecast: Check what the weather is doing before you go out. If you get caught in the rain on a cold night you are increasing the risk of illness which may hinder your training.
7. Watch out for ice: We know that British weather is pretty unpredictable but when the winter months hit, ice is extremely common. This could cause you to slip and fall which could cause injury and put an end to your training for a while. Watch out when crossing roads as black ice is extremely dangerous and make sure you run in sensible footwear for the weather conditions.
8. Take your phone: Make sure that your phone is fully charged when you leave the house. This will allow for people to be able to contact you and vice versa. If you have a smart phone it will also allow you to install tracking apps which make it much easier for you to find a safe way back home if you take the wrong turn.

Remember if you don’t feel safe running at night then switch up your training and try and fit it in during the daylight – how about teaming up with some colleagues and heading out at lunch time?

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