Running in the Dark: 12 Tips to Keep You Safe

Runners gotta run, and sometimes that means early morning or late night runs in the dark.

But do you know how to run in the dark without putting your safety at risk?

I know I didn’t.

When I first started running seriously and following a training plan, I was forced to run through the winter. And winter is DARK in New England!

After a few sticky situations trying to cross the road, I finally learned how to run in the dark the RIGHT way.

I share the 12 most important tips with you below (don’t ignore #12!).

Be safe, runner friend!

 

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1,) Wear Bright Colors

 

If you’re running in the dark, bright colored clothing makes you more visible.

You want to be seen by cars, most importantly, but also bikes and anyone moving near you.

White, neons or other bright colors are a good start for your outer layers.

Stay away from black and grey colored jackets and pants if possible.

 

2.) Wear Reflective Gear

Ok, so maybe you have a dark running jacket. And only own black running pants.

And don’t want to buy new bright-colored ones.

Fair. I understand. I’m not made of money either!

But listen to this tip then  – this is the easiest and most important tip of all…

Wear reflective gear.

Let me repeat: wear reflective gear when running in the dark (!).

Reflective gear is SUPER affordable (wayyy less $ than buying a new running jacket) and it will save your life one day.

Seriously, this Ultra High Visibility Reflective Vest is ONLY $6.99 and perfect to wear over anything:

Many runners also choose to add extra reflective flair, like the Noxgear Tracer360:

It’s a very visible light-up vest that is lightweight. The Tracer360 is a little more expensive – around $50 – but totally worth it if you frequently run in the dark in places with minimal light sources (reflective vests are only reflective when light hits them…but this vest shines all the time).

 

3.) Use a Headlamp

I had no idea that runners actually wore these things…until I joined a Thursday night running club.

I thought headlamps must be expensive and heavy and useless.

I was SO wrong!

A runner friend recommended this LED headlamp (he uses it all the time) so I bought it (only $8.99 on Amazon) and now I use it for every single run in the dark.

It’s amazing – it adjusts up and down so I can see the ground (to avoid hazards). It stays in place and doesn’t bounce around.

And, most importantly -it makes me way more visible to passing cars.

(But also…it’s not ridiculously expensive…I just saw a headlamp for $65!)

 

4.) Skip the Headphones

I love listening to music while running. It makes me happy.

But, running in the dark requires your full attention.

Stay alert and aware of your surroundings…and that means (unfortunately) no headphones.

 

5.) Carry ID and a Cell Phone

Carrying and ID is a good idea, in case anything happens.

Obviously we hope that never happens, but it’s better to be safe than sorry.

Additionally, bring your cell phone with you (even if you don’t usually run with it) in case you ever need to call for assistance.

To carry ID, I run with my Flipbelt (and stash my license and cell phone in it, because I don’t trust my non-zippering jacket pockets!). Plus, I can stash chapstick in there too…I’m addicted to that stuff!

A FlipBelt is under $30 and can be used year-round too:

Don’t want to carry your license? No problem.

Instead, do what tons of other runners do: wear a RoadID.

A RoadID is an ingenious ID bracelet with your name and emergency info, in case anything ever happens to you while out on a run in the dark.

Here’s what it looks like:

6.) Plan Your Route

Do you sometimes run aimlessly?

It can be fun in the daytime – it’s a great way to explore!

But in the dark…it’s not a good idea.

You could encounter “bad” areas unexpectedly. Or get lost in an unfamiliar area (which is never a good thing in the dark).

Instead, plan your route ahead of time so you know what to expect. No getting lost, no running through seedy parts of town by accident, or dark forests with winding unfamiliar trails, etc.

Plus, this leads me to my next point…

 

7.) Run in a Populated Area

Try to plan your route through busy, populated areas (instead of ghost towns like the image above).

Empty trails that seem perfectly safe in daytime, may not be in the dark. Or, say you fall or get attacked and no one is around…while no one likes to think of this possibility as happening to them, it’s better to be safe than sorry.

Other people = increased safety. Whether it’s to help if you become injured, or to ward off potential danger, make sure to stick to busy areas when running in the dark.

 

8.) Pay Extra Attention (No Zoning Out!)

Every runner likes a good “zone out” run.

I totally get it. The miles go by faster that way!

But running in the dark is tough enough as it is, and you need to pay full attention to your surroundings while doing it.

Here’s a fun (read: not fun) story about zoning out on a night run: When I joined my Thursday night running club, it was September. The run starts at 6:45 year round, but once it got to October, we were running in the dark. This was new to me. 

I zoned out halfway through our 5k route one night in late October. And riiiiight as I was turning the corner in the last leg of the run, I mis-stepped on a curb I didn’t see, and tore my hamstring.

Out for weeks. Lots of PT after.

And the worst part? It was all avoidable if I had been paying attention.

So use my crappy experience as a learning experience and know how to run in the dark properly; without zoning out!

 

9.) Run on the Left Side of the Road

And while you’re remembering to NOT zone out during your dark run, also remember to run on the left side so you’re AGAINST traffic (unlike the dude in the picture above).

Why? So cars can see you (hopefully you’re wearing reflective gear and/or a headlamp!) and you can see them.

You need to be able to react quickly if a car doesn’t see you…and that’s wayyy easier if you are facing the car and can see it.

 

10.) Tell Someone When and Where You’re Going

This doesn’t have to be a huge thing.

It can be as easy as texting a friend to say “hey, it’s 9pm and I’m going for a 3 mile run…if you don’t hear from me in 45 minutes, call me, thanks!”.

Or, if you live with roommates or a spouse, let them know.

I always tell my husband how long I expect to be running (especially when it’s dark out, or bad weather) so he knows to be concerned if I don’t return “in time”.

One time last winter I took a wrong turn on my route and extended my run by a couple miles.

My husband started texting and calling me (good job, husband!) so I felt super safe knowing he would have been on top of it if I’d been injured (or something worse) instead.

The safer you can be, the better!

 

11.) Better Yet – Partner Up

Even better than telling someone where and when you’re running, is running with a partner (or group) instead!

My town has a morning run group who leaves at like 5am  every morning so they can all stay safe while running in the dark. Not only do they all love being badasses together (running at the crack of dawn!), but they also feel safer running in a group in the morning darkness.

So grab a friend, your spouse, or a running buddy and stick together in the dark. It’s safer (and more fun!).

 

12.) When in Doubt, Use the Treadmill Instead

Trust your gut.

Is it bad weather out? Are you in an unfamiliar area? Are you just not “feeling it” today?

Then trust your gut and skip the dark run.

There are so many alternatives: treadmill workouts, strength training, and cross training!

Stick with running or switch it up. Any exercise is good exercise!

 

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