How Do You Run In The Dark?

We can’t always go for runs when it’s light outside, especially in the darker months of the year, and whether you run before sunrise or after sunset, we’ve got some top tips for how to stay safe and seen when running in the dark. 

FOLLOW FAMILIAR AND WELL LET ROUTES 

Try to stick to routes which you are already familiar with and which have good street lighting. That might mean a less interesting route, or doing a few smaller loops, but it’ll be easier and safer for you to run.

Knowing your route means you already know if there are any obstacles to look out for, plus you can have confidence in your directions which hopefully allows you to relax more into your run.

Aim to run on surfaces which you know are even and don’t have many cambers, holes, puddles, rocks, roots, or other things which might trip you up. And be extra cautious if it’s raining or there’s snow or ice.

WEAR LIGHT REFLECTIVE CLOTHES

Put on pale colours and try to pick kit which has reflective elements so that you are easier to spot in the dark. This is for your own safety and also for others so they can see you coming.

WEAR A HEAD TORCH OR BODY LIGHT 

A good head torch is an essential bit of running kit for anyone who regularly runs in the dark, or who likes to go on trails all year-round. You can get very lightweight (so light you don’t even realise you’ve got it on) and very powerful head torches for under £50/$50. 

A head torch can light your route, so you can see where you’re going, while it also lets others spot you.

You can also get a light to add to a belt, bag or your body. Some of these project like a torch to help light your way, while others are more for safety so that others can see you coming, like bands which go around your arm or waist. Think about putting lights on your front and your back.

TRY TO BE AWARE OF OTHERS

If you see people walking ahead of you on your run then try to make yourself heard in advance so that you don’t shock them. You could call out ‘runner coming’, or even just cough a couple of times when you’re nearby, as that way they’ll know you’re coming, they can make room for you to pass, and you avoid potentially scaring someone who isn’t expecting a runner speeding up behind them.

SLOW DOWN AND TAKE IT EASY

It can be harder to judge your speed and the terrain when it’s dark. Shadows can hide things like potholes, speed bumps, the height of curbs or undulations on grass, and it can generally be a bit disorienting, so make sure you run more alert to the surroundings.

It’s also always a good idea to run a bit slower than you would when it’s light, so skip the speedwork and intervals unless you can find an area or running track which is very well lit.

RUN WITH A BUDDY OR TELL SOMEONE WHERE YOU’RE GOING 

Running with a friend or a running group or club can be a safer option when it’s dark, plus it’s more fun to run with others.

If you can’t run with others then let someone know which route you’re planning to run and how long you expect your run to take. 

SKIP THE MUSIC OR PODCAST

Avoid listening to music or podcasts when running in the dark so you can be more aware of your surroundings and less distracted by music. 

A good alternative if you struggle to run without music is to use open-ear headphones but keep them at a low volume (here are some of our favourite choices).

TAKE YOUR PHONE WITH YOU

Put your phone in a pocket, running belt or bag and carry it with you. It can be helpful for many reasons, like using maps if you aren’t sure of a route, using the torch if you need more light, or of course being able to call someone if you need to.

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Do you have any tips for running in the dark? 

Photo by Ulf Meyer on Unsplash