Winter is creeping in, and with it comes shorter days, longer nights, and the reality that many of us will be running in the dark.
It’s something we all have to deal with, but for women especially, it can be unsettling. In fact, a recent study from adidas found that 92% of women feel unsafe running alone at night. That’s a staggering number—and it’s something we need to talk about.
The good news? There are plenty of ways to stay safe while still getting your miles in.
Whether you’re a regular night runner or just find yourself occasionally caught out after sunset, here are some tips to help you feel more secure when you’re out there.
Common Fears About Running in the Dark (and How to Tackle Them)
Let’s be real—running at night can feel a bit dodgy at times, especially for women. No one should have to feel anxious while doing something they love. But instead of letting those fears stop you, there are a few proactive steps you can take.
Must-Know Safety Tips for Running in the Dark
Here are a few things you can do to make running at night safer and more enjoyable:
1. Let People Know Where You Are
If you can, share your live location using your phone. For example, Strava Beacon lets you send a tracking link to three contacts, so your loved ones know where you are in real-time.
2. Stay Visible
Reflective gear is your best friend when running at night. Bright colors, reflective jackets, or vests, and even a headlamp or chest light will help make sure others can see you.
3. Stick to Familiar Routes
Now’s not the time for adventure. Run routes you know well, where you feel comfortable. Look for areas that are well-lit, avoid secluded paths, and stay on main roads if you can.
4. Be Aware of Your Surroundings
If you like to run with music, try using open-ear headphones like the bone-conduction options from Shokz.
Alternatively, use just one earbud or keep the volume low enough to hear what’s going on around you. Staying alert is key to avoiding any potential danger.
Can’t Run Outside? Try the Treadmill
Treadmill running is always a great alternative, especially when it’s too dark (or too cold) to hit the roads. Here’s how you can make the most of your indoor sessions:
Keep it Interesting: Play around with the incline to mimic hills or try interval training to switch things up.
Entertainment is Key: Set up a podcast or a show—it’s a great way to pass the time while still getting in a solid workout.
Stay Focused: Having a specific goal for each treadmill run can help keep you motivated. Here’s how to record your Runna workout on a treadmill.
Track Running: A Safer Outdoor Option
Tracks can be a great solution if you want a safer space at night. They’re often well-lit and busier, so you’re not out there by yourself. Not sure where to find one? Here’s how:
Check Schools or Community Centers: Many schools and sports centers have tracks that are open to the public during non-school hours.
Join a Running Group: Running clubs often organize track sessions, which can also give you the bonus of group support.
Finding a Local Running Club to Run With
Running with others is not only safer but can also make your runs more fun. Here’s how to find a local club near you:
Check with Local Running Stores: Many stores organize group runs, so pop in and see what’s available.
General Tips for Running Safely at Night
A few final tips to keep in mind when running in the dark:
Trust Your Gut: If something feels off, change your route, head to a busier street, or call it a night. Trust those instincts.
Carry Some Protection: Personal alarms are small but powerful tools to have on hand if you need them. You might never use them, but they can offer some peace of mind. Depending on where you are, pepper spray may be an additional option – check your local legislation as laws on this vary by country.
Plan Ahead: Don’t wing it when running at night. Choose your route carefully, ideally one you know well. Avoid isolated areas and make sure your phone is fully charged before you head out.
The Takeaway
Running at night can be a challenge, but with the right precautions, you can stay safe and enjoy your runs.
Whether it’s using safety features like the Strava Beacon, sticking to well-lit routes, or hitting the treadmill, there’s always a way to make your training work for you. So, lace up, stay safe, and keep running!