5 Ways to Run Smarter at Night

As winter approaches the days are quickly becoming shorter and for many runners it gets increasingly difficult to fit a run in during daylight hours.  Night running is never the safest option for any runner but if you run in the evening you need to be prepared for the unexpected.  Follow these five tips to make your night run safer:

1. Run in a group.

Never run alone at night.

The old adage of safety in numbers still holds true, especially for women.  So if you do choose to run at night at least run in the shelter of a running group. Running groups generally follow regimented training plans, predetermined routes and have qualified run leaders who have been trained in running safety.

Don’t have a running group or even a group of friends to run with? The Running Room has group clinics for everyone from the couch-potato-cum-newbie runner right up to the most experienced athletes (Ironman, anyone?).  Check out Running Room Clinics in Canada and a couple of States here, or Google “running groups [+ your city]” to look for a running group in your area.

On a budget? Check with your local running store regarding free drop-in runs.

2. Be seen.

When running at night you need to be visible to traffic and you should choose a variety of methods to make yourself as visible as possible.

Your first step is to wear light colors, rather than dark clothing, to help drivers see you.  Most running gear now has reflective material built right into it.  Reflective material is a great start but not enough to keep you safe while running in the dark.

Improve your visibility by investing in a light (preferably one that flashes) that you can attach to your clothing or gear.  Night-Gear.com has a large selection of reflective gear and lighting options for night workouts.

On a budget? Go to a discount store and pick up a flashing LED pin for a dollar or two. Better yet, buy a few.  Wear lights on arms or legs, rather than your core.  Swinging lights are more likely to be noticed by drivers.

If you run in areas that are not well-lit, consider investing in a head-mounted lamp such as this one, not only to be seen by others but also to see what’s in front of you – uneven terrain is one of the leading causes of injuries in runners who train at night.

When approaching intersections run behind cars, not in front of them. And don’t assume that a vehicle stopped at a light or stop sign sees you.  Ensure you have eye contact if you must run in front of a stopped vehicle, or wait until the coast is clear.

3. Take your common sense along with you.

Stay off the roads. Stay on the sidewalks.  Even when you run on the sidewalk be sure to run facing traffic (never run in the same direction!) so you can see what’s coming toward you.

When crossing side roads make sure you shoulder-check for cars from behind that may turn in front of you.  Notify your fellow runners of upcoming cars by shouting “Car up” and “Car back”, etc.

Avoid trails, even in a group, unless you have experience, proper gear and a strong headlamp to guide you.  Low hanging branches and tree roots pose hazards that you don’t want to tangle with.  Not many runners want to lose training time to a twisted ankle or worse, a concussion!

Don’t wear headphones.  You probably already know that wearing headphones on any run is dangerous but at night it’s doubly important to be able to hear warnings, car horns, critters or potential attackers.

Wear weather-appropriate clothing.  If you start your run during daylight don’t forget that the temperature can drop significantly once the sun sets.  Dress according to your local night temperature, especially in winter.

4. Carry identification.

Even if you are running in a group it is a good idea to carry identification when you run.  I.D. can be as simple as a laminated card with your contact information on it, or you can purchase I.D. tags like this one (pictured on the left), or a bracelet like this one.

Identification is important for everyone; even long-time running partners may not know each others’ emergency contact information.

Any medical issues should also be listed on your identification and it is a good idea to make your running partners or group leader aware of any medical concerns you may have.

5. Carry a cel phone.

In the worst case scenario if you or someone else in your group has an accident, gets hurt, or experiences a medical emergency, a cel phone will give you the means to call quickly for assistance.

Running on your own is not a good idea. We all know that, right?  But if you do throw common sense to the wind and run alone, make sure you carry a cel phone.

Consider downloading an application for your phone like Instamapper. Instamapper is a free service that allows you (or your family) to track your GPS-enabled cell phone online in real time.  What does this mean?  It means that once you download the Instamapper software and activate it, you can give your family access to your real-time location via GPS.

Is it smart to run at night? In most cases it’s not the best idea.

But if you do it anyway, make sure you at least run smarter.

~Melanie