Running in the dark can be so much fun and a very positive experience, but safety needs be a top priority. Here are a few pointers to help you run more safely, and with less fear, in the dark.
1. Preparation is Key
Before you lace up your shoes, take a moment to plan your run:
Choose Your Route Wisely: If you are concerned about falling or getting lost stick to well-lit areas, paved areas and to routes you know well.
Timing Matters: If possible, try to run during hours when there are more people around, such as early evening.
Inform Someone: Always let a friend or family member know your running route and expected return time. Consider using a safety app that allows loved ones to track your run in real-time. Whats app, find my phone (Apple) and Live360 are ones I use.
Download ‘what 3 words’: this app gives pinpoint accuracy of your location. If you should need to let someone know where you are its invaluable. I have used it and it was a life saver.
Carry items for safety: for a night run/walk (or training session in the light of more than 90min come to that) I will always take extra snacks, over and above what I think I will eat, an extra light weight top and an emergency blanket as well as a small first aid kit. If all goes as expected these items will never be touched. Better to be safe than sorry and help to look after yourself till help arrive by keeping warm and fed.
Take your phone: make sure its fully charged. Also be sure you have someone identified as your ICE contact. (In case of Emergency)
Accident alert: If you have a sports watch check to see if it has accident alert feature.
2. Dressing for Visibility
Your clothing plays a crucial role in your safety when running in the dark.
Wear Bright or Reflective Gear: Choose clothing in bright colours or materials that have reflective strips. Reflective chest belts, arm bands or bibs are good ideas. Hi viz jackets are super effective.
Headtorch: you will need a head torch, chest torch or handheld to illuminate your way. Torches are measured in lumens, and I would suggest having a torch with between 500-1000 lumens if you are using it off road. Take care when using your torch not to shine it directly at cars or people, the beam may cause temporary blindness. This may be especially dangerous to oncoming cars.
Comfort is Crucial: Choose moisture-wicking fabrics to stay comfortable. Ensure your shoes are supportive and appropriate for the terrain. If you are running in the dark and its cold outside, try to avoid sweating too much and then getting cold. So, dress appropriately for the session and take a spare to put on for after.
3. Stay Aware of Your Surroundings
Being aware of your surrounding environment is one of the best defences against potential dangers.
Stay Off Your Phone: try not to be head down checking your messages, keeping off your phone allows you to stay aware of your surroundings. If you listen to music, keep the volume low, use only one earbud, or bone conducting headphones.
Trust Your Instincts: If something doesn’t feel right, trust your gut. Change your route, head back, or call someone.
4. Buddy Up
Running with a friend can provide companionship and added safety.
Accountability: Having a running partner encourages accountability and safety.
Shared Awareness: Two pairs of eyes are better than one. You can look out for each other and react more swiftly to any potential threats. Or talk yourself out of irrational fears.
5. Self-Defence Preparedness
While the goal is to avoid dangerous situations, it’s wise to be prepared:
Self-Defence Training: Consider taking a self-defence class to build your confidence and skills in case of an emergency.
Carry Personal Safety devices: Items like pepper spray, a personal alarm, or a whistle can act as deterrents. Keep them to hand if you are worried. I will pick up a stick or carry my poles in my hands if I am feeling concerned.
Ring someone: If I feel nervous or worried, I call a family member or a friend and chat whilst I am running.
We can feel unsafe in the dark for many reasons. You feel vulnerable falling, getting lost, scared of what you can’t see. Or you may have concerns about ‘deviant characters’. Take a moment to unpick what it is that you are frightened of and plan around that. Running sacred is no fun at all. Once you know what your worries are, I hope you might have found some useful ideas above.
It serves to be cautious, careful and wise. Once you have covered those bases try not to let fear stop you from experiencing the magic of running under the stars or by the beam of a torch. It is a magical thing to do and quite a different experience to running in the light.
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