Tips for Running Safely In the Dark

This article originally appeared on Womens Running

If we all had our way, we would be able to run after sunrise or before sunset all year long, never worrying about how to run in the dark safely.

However, the reality is that for runners with a job or childcare duties that dictate a pretty busy daytime schedule, there are certain times of the year when the daylight hours are too short to squeeze in your running workouts.

Running in the dark can pose safety challenges.

For one, it can be difficult to see where you are going, which increases the risk of tripping or twisting an ankle.

Secondly, vehicles and other cyclists or runners sharing the road cannot readily see you if you are not wearing the proper reflective running gear for running in the dark.

How to Stay Safe While Running in the Dark

Below, we have rounded up some of the best safety tips for running in the dark and some of our top recommendations for the best running gear for nighttime running or running before sunrise to help you see and be seen.

Use a Running Headlamp

Running without a headlamp in the dark is like driving without your headlights on; the headlamp helps you see the ground and helps cars see you from far away.

The BioLite headlamps have always been my go-to suggestion for the best running headlamps because they are lightweight, rechargeable, easy to adjust, bounce-free, and have a rear red light for added visibility.

Although the company comes out with different models every couple of years, I highly recommend the BioLite HeadLamp 425 as the best headlamp for runners tackling miles on the roads or trails in the dark.

What I love most about this running headlamp is that it is so slim and lightweight that I completely forget that I am wearing it, save for the fact that the 425-lumen beam is so bright that I can actually see while running in the dark. More importantly, I'm visible to others.

You can adjust the brightness of the headlamp with five front modes and two rear modes. The front part with the headlamp is streamlined at only 10 mm thick sooesn't bounce around.

Plus, since most dark runs occur during cold winter, there is a large, easy-to-operate button that you can use even with gloves on, and you can quickly adjust the angle of the front beam with one hand.

Wear Reflective Running Clothing

This safety tip is a no-brainer: Wearing a reflective vest or other clothing allows you to be seen by drivers and other athletes sharing the sidewalk or shoulder of the road.

Years ago, a reflective running vest was the only option for reflective running apparel. While a good reflective running vest is still super helpful, runners have more options these days like reflective running jackets, tights, headbands or beanies, running gloves, and even reflective running shoe laces to help keep runners safer on the road while running in the dark.

For example, Brooks Running has an entire Run Visible line of products for running in the dark

I think you can never go overboard on the reflective running apparel you are wearing; give drivers every chance to see you so that you can stay safe, whether running at night or in the dark morning before the sun has risen.

My pick for the best reflective running jacket for women running in the dark is the Nathan Women’s Hypernight Stealth Jacket.

I love that it's not fluorescent like many reflective running jackets, but it has a reflective print on the front and back that cars can see. Plus, it's whisper silent, so you don't hear the swishing as you run by.

While many runners only worry about a reflective running top, you can also get reflective running pants or tights for women, which further increases your visibility. I highly recommend the Brooks Run Visible Tights for fall and winter running when the temperatures are mild and the Brooks Run Visible Thermal Tights for cold winter running.

Accessorize With High-Vis Gear For Running in the Dark

Even if you are wearing reflective running clothing or a reflective running vest, you can increase your safety running in the dark by enhancing invisibility with reflective accessories like running shoe lights, reflective arm bands, and reflective ankle lights.

Choose Your Routes Wisely

Besides ensuring you have the best reflective running gear, it is equally important to implement other safety practices for running in the dark. Like choosing where you run.

Find a route that is well-lit. Areas around the center of town or shopping centers tend to have large overhead street lights. The sidewalks also tend to be wider and clear rather than having lots of cracks or roots as you may find in residential areas where there are trees.

Running smaller loops around a well-lit course may be "boring," but is generally safer than venturing out on a long single-loop run in the dark. Plus, you will become well-familiarized with the footing and intricacies of the sidewalks or paths that you are running if you have to keep circling over the same terrain for your run. This cuts down on the chance of hitting a surprise pothole or dark zone where you can't see well, even with your running headlamp.

On the opposite end, avoid bike paths, parks, or remote neighborhoods or trails when running in the dark, particularly by yourself. Not only will these areas be darker due to fewer street lights, but these areas will be less populated, potentially leaving you vulnerable to wildlife or unsavory people looking to provoke or harm a runner.

Tell Someone Your Plan

If you are running alone in the dark, try to tell someone your planned running route and when they can expect you home. Carry your phone with you if you run into problems or use an app with a safety feature where trusted individuals can track your location in real-time.

Run Inside

Although many runners hate running on the treadmill, sometimes, running on the treadmill is the best option in terms of maximizing safety relative to running in the dark.

There's absolutely nothing wrong with going to the gym or running on your home treadmill in the wee hours of the morning or late hours before bed.

Overall, it is always imperative to prioritize your safety over your workout. When you are running at night or before dawn, you may need to slow down or change your planned running route if the footing is bad or you can't see well. It's not worth tripping, twisting your ankle, or worse, risking getting hit by a car just to follow your training plan or hit the stats on your Garmin running watch that you hope to.

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