As daylight gets shorter and the further north you go the less opportunity there is to run under natural illumination, and the more we need to adjust if we want to keep active in our favorite sport. I wrote this post two years ago, but I find it important to revisit as we adjust to our new running reality.

By Coach Adolfo Salgueiro

If you can’t run without headphones, do not get into this setting. Jump on the treadmill, instead.

With the autumn months in full swing and the winter ones in the on-deck circle, there are longer nights which present a slew of challenges for runners.

It is paramount to understand that our safety is our individual responsibility. In this litigious world where nobody takes responsibility because they think they can sue whoever hurts them, you must be aware that as a runner, it doesn’t matter who had the right of way, who had the obligation to see you, or who will win the argument in court. If you get hit by a vehicle, you are the one getting hurt. Is up to you to make sure you are seen by those who could harm you.

The following are nine recommendations to keep you safe while enjoying your runs in less than ideal lighting conditions:

1.     Do not improvise your routes: When you are running in the dark is not the appropriate time to be adventurous. Select routes you know are safe, well-lit and familiar to you. This is not the time to cross a street and find out there is no sidewalk, or that you are lost.

2.     Wear at least one light/reflecting device: You must prepare to be visible at the time you end your run, not just at the start. You can run lit like a Christmas tree, or you can use a reflecting vest, or you can wear blinking lights on your shoes, shorts, or hats. The options are plenty and they fit every budget.

3.     Run against traffic: It can’t be easier than this. By running against traffic you can be alert to any danger ahead of you. Drivers maybe playing with their phones and heading towards you. You won’t see these idiots unless you are facing them. This doesn’t mean to run in the middle of the road, make sure you obey all traffic guidelines.

4.     Rethink your usage of headphones: Running in the dark has its own challenges. Don’t handicap yourself by not having your auditive sense available and/or half of your brain distracted with music or a podcast. If you can’t run without your headphones, jump on the treadmill or choose a well-lit, familiar route where you don’t have to cross any streets.

5.     Run with your phone: Well into the XXI Century, phones are ubiquitous. Not even sure why we still call them telephones. Make sure you run with yours when you are in the dark. It is better to have it and not need it than to need it and not have it.  Sharing your location on WhatsApp or any other app is a good practice. There are so many options to carry a phone these days, that there are no excuses to leave it at home if you are running into the dark.

6.     Always tell someone where you are going and how long you plan to run: Even if you are taking your phone, but especially if you are not, make sure someone knows what your route is and how long do you expect to be gone. If you are going for 5K around the block and it has been two hours, someone should be checking on you.

Reflecting vests are good and affordable options. They also made you seen from both sides.

7.     Run in groups whenever possible: There is always additional safety in numbers. It is easier for a driver to see a group of runners than to see just one. Plus, more eyeballs, more brains and more safety devices together can only increase the safety of your run in the dark.

8.     Carry ID: I am not paid by them, but I do believe RoadID is the best alternative for carrying identification with you. I have been using it for years and they have plenty of unobstructive, affordable options so someone can take care of you if you are ever found in a ditch. Worse comes to worse, carry your driver’s license in a pocket.

9.     Carry pepper spray: Having it is not enough. It must always be accessible. The moment you need it is not the time to figure out where it is or how it works. Mind the wind, or you will pepper spray yourself.

These are by no means all the safety precautions you must take to run safely in the dark. For one, make sure you trust your instincts always, so you don’t have to second-guess yourself when it is already too late. If something doesn’t feel right, get out of there immediately.

Anything else I forgot, or you would like to recommend to your fellow readers?