Here in New England, we know the struggles of winter running all too well. We’ve battled through cold temperatures, layered up with head-to-toe cold-weather gear, and slogged through treadmill runs on particularly snowy or icy days.
But one of the main challenges with the fast-approaching cooler months? The loss of daylight hours.
Whether you’re trying to squeeze in a post-work run or just prefer running later in the evening, more and more runs are ending in darkness, once the sun has already set. Or, if you’re running in the early morning before work, you may also end up running mostly in the dark.
And there’s nothing wrong with running at night. In fact, there are even some unique benefits to exercising once the sun goes down, such as improved sleep quality and increased cardiovascular resilience.
But with these distinct benefits also come some distinct drawbacks. At night, it can be harder to see and be seen. There are some safety risks, and you need to take extra precautions around cars and traffic.
The good news is that if you prefer the peace and tranquility of running at night, or simply need to run at night to fit a workout into your work schedule, there are some steps you can take to stay seen and improve your safety and visibility. Here are some of our top tips for running in the dark.
1. Wear Bright, Reflective Apparel
Drivers and cyclists will have a harder time spotting you during early morning or late-night runs. Make sure you boost your visibility as much as possible and wear reflective clothing and bright colors.
You’ll want apparel and reflective gear that can be seen from every angle so you can feel safe and confident knowing you have 360-degree visibility. Products such as GOFLUO vests maximize this reflectivity around the largest part of your body, incorporating both fluorescent colors and bright, highly reflective fabric.
Along with high-visibility apparel, you should aim to incorporate as much reflective detailing as possible, especially around your hands, arms, and feet. These parts of your body move around the most on runs, so reflective detailing in these areas will be particularly noticeable to cars and other runners or cyclists. Look for gloves, hats, water bottles, or even shoes with reflective details built into the design.
2. Light Your Path With Headlamps or Light-Up Gear
While reflective gear shines when there are external light sources around, headlamps or clip-on lights provide an independent source of light to help you stay even more visible. These lights can alert cars of your presence and ensure you stay lit up, no matter where your runs take you.
Another benefit here is that, along with staying seen, additional lights help you see the sidewalk or path ahead of you. You can more easily see where you’re going and avoid injury or falls on uneven surfaces.
Look for bright, effective lights like the Black Diamond Spot Headlamp or Distance LT 1100 Headlamp. These rechargeable devices are compact and minimal for maximum comfort, with both peripheral and long-distance light beams to help you see everything in front of you, at any time of day or night.
You can also blend reflectivity with lights with products like an Amphipod Optic Beam Max vest, which features both reflective detailing and different light-up modes.
3. Make Nighttime Running a Group Activity
Running is always more fun with friends. But when it comes to running in low-light conditions, it’s also safer with friends.
There’s safety in numbers, so pair up with a friend or look for a local run group in your area. Large groups are easier to see at night, especially when the group is decked out in reflective gear and lights. You’ll also have more people around for reassurance or assistance in the case of an emergency.
If you’re not able to run with friends or a group, we still suggest keeping a trusted friend or family member in the loop. Share your running route, let someone know when you’re heading out and returning from a run, and bring your phone with you for additional precaution.
4. Run a Familiar, Well-Lit Route
We know it’s fun to explore new routes and trails, but during nighttime runs, we wouldn’t suggest straying too far from your usual running paths. It can be harder to orient yourself at night with limited visibility, making it easy to get turned around and end up lost. Bringing a smartphone or GPS watch can help in this regard, but the best and safest option is to stick with a familiar route.
If you have a bike path or well-known route in your area – especially one that’s well-lit and not too remote – this can be a great option for getting in some early morning or evening miles. Try to avoid routes with too many intersections or road crossings. Even with the right apparel and gear, cars won’t be able to see you as well without light. Stick to well-lit, well-known roads and paths to reduce the nighttime running risks.
5. Stay Alert and Aware of Your Surroundings
This one may sound like common sense, but it’s worth noting a few ways that you can stay more aware of your surroundings during nighttime runs.
First, as we mentioned before, cars will have a harder time seeing you at night. Even when you have the right of way, make eye contact with drivers and make sure they know you’re there before you cross a street.
The best option while running in the dark is to stay on sidewalks or paved paths. But if you do end up on a road, always run against the flow of traffic. If you have lights or reflective gear on your front, this will make you more visible. It also allows you to take action and react quickly to oncoming cars if needed.
Along with wanting to see oncoming traffic, it’s also important that you listen closely for cars, animals, other people, and more when running at night. If it’s early in the morning or after sundown, leave the headphones at home so you can keep your ears open. If you do plan to run with headphones, look for open-ear, bone conduction headphones like Shokz that don’t block out ambient sounds.
Finally, while we wish nighttime runs were safe no matter where you go, your mileage may vary based on where you live. Listen to your gut, and always try to stay on well-lit, populated streets or pathways. Stay aware of the safety features on your watch or phone, and don’t hesitate to skip a run or stick to the treadmill if you don’t have a safe option for running after dark.
The Finish Line: Stay Safe in Low-Light Runs
Whether you head out early in the morning before the sun rises, or save your runs for after work when the sun is starting to set, runs in low-light conditions have a host of both benefits and risks.
Sometimes running in the dark is the only option for getting a workout in. Or maybe you just prefer the quiet streets and cooler air at night. Either way, it’s crucial to improve your visibility and stay safe when heading out for a low-light run.
We hope you’ll use these tips to enhance your running experience and ensure you feel safe, confident, and secure on any run. And if you have any questions or need any product recommendations, Marathon Sports is the place to go. When you swing by your nearest store, our team will be happy to chat about running visibility, the best gear for your needs, and anything else you need to stay safe, happy, and healthy throughout your running journey.
