Night Running Basics: Tips to Keep You Seen and Secure
By Coach Adolfo Salgueiro
Running in low-light conditions, especially during fall and winter, even in milder latitudes like in South Florida, can be challenging and potentially hazardous. As runners, our safety is ultimately our responsibility.
Regardless of who might be “in the right,” the goal is to avoid harm. Staying visible, alert, and prepared is critical when running in the dark.
Making sure you are seen while running in the dark is your responsibility (Photo: Alex Fu, Pexels)
Trust your instincts when you are out for a run in a poorly lit area. Treat it the same as if you were in an unfamiliar area or out of your comfort zone while walking out of town. It is always better to end up being overly cautious than to find yourself in a less-than-desirable situation with an on-the-spot decision to make.
Here are ten essential precautions to keep you safe during your nighttime or early morning runs during the shorter daytime months.
1. Prioritize Visibility: Invest in reflective gear or wearable lights. Whether it’s a reflective vest, flashing LED armbands, or clip-on lights for your shoes, making yourself visible to others is non-negotiable and 100% your responsibility. Also, consider visibility at the end of your run, not just the start.
2. Stick to Familiar, Well-Lit Routes: Running in the dark is not the time for exploration and adventure. Choose routes you know, have sufficient lighting, and minimal interfering traffic. Avoid areas with uneven terrain or unexpected obstacles. This is not the time to fall and require help.
3. Face Oncoming Traffic: Run against the flow of traffic so you can see approaching vehicles and they can see you. This allows you to react if a distracted driver veers too close. Always adhere to traffic rules and stay as far from the road as possible.
4. Reconsider Headphone Use: Nighttime running demands heightened awareness. Avoid using headphones to keep your senses sharp. If you can’t run without music or podcasts, opt for bone-conduction headphones, use just one earbud, or use a low-volume setting so you remain alert to your surroundings.
5. Run With a Phone: Always carry your phone. Use it to share your live location with a trusted contact or call for help if needed. Modern running belts or armbands make carrying your phone easy and unobtrusive.
6. Inform Someone About Your Plan: Even if you’re carrying a phone, let someone know your route and the expected return time. This ensures someone is aware should you be delayed or in trouble.
7. Run in Groups When Possible: There’s safety in numbers. A group is easier for drivers to spot, and your collective visibility and awareness increase. Running clubs or friends make excellent night-running companions.
ID in advance the safety spots where you can stop through your route (Image by Windows Copilot)
8. Familiarize Yourself with Emergency Spots: In your route, be aware of the surrounding businesses, police stations, or friends’ homes where you can unexpectedly stop should you feel in danger at any time.
9. Carry Identification: Wear or carry ID (RoadID bracelet, driver’s license) to ensure first responders or good Samaritans can identify you and know who to contact in case of an emergency.
10. Test Your Gear in Advance: The time to realize your headlamp is out of battery is not as you prepare to go out. The time to figure out how the pepper spray safe if disabled is not when you have a threat in front of you. Prepare yourself.
These are by no means all the safety precautions you must take to run safely in the dark. For one, always trust your instincts so you don’t have to second-guess yourself when it is too late. If something doesn’t feel right, get out of there immediately.
Anything else I forgot, or you would like to share with your fellow blog readers? Use the comment box below.
