5 Tips For Running Safely in the Dark
No one has the right to question your safety decisions. Instead, they should empower you. If they don't, it's not worth your time or energy.
Written by Julia / 1 October 2024 / 4 Min Read / Fitness, Safety
With the cold months approaching, running at night becomes the only option for me, as it does for many others. By the time we finish work, the sun has already set.
Many news articles advise women to stop running at night for safety reasons, but I choose not to follow that advice. I'm the happiest when I can shake off the pressure of a long day by going for a run. I do it regardless of my friends' and family's advice not to. However, I always take extra safety measures.
Stick to these tips no matter your age or gender. Be extra cautious when running at night, as there are added risks to keep in mind.
So, how can you stay safe during your nighttime run?
1. Music: Low or Off
Running is one of my greatest passions, and I love running alone—with just my music and my thoughts.
Studies on athletes training at night show that when it’s dark, our senses become more heightened. Being more sensitive helps you notice what's around you, but it's still important to be careful.
When running in completely dark areas, keep your music low or turn it off completely. This will help you stay aware of your surroundings. If you still want to listen to your favourite playlist or podcast, consider removing one of your earbuds. This way, you can hear every little noise around you.
Having extra time to react can make a huge difference if there’s any potential danger nearby.
2. Use a self defence tool
Running by myself helps clear my head, gets rid of any frustration with work or my boss. It also makes me a better sister and friend, and helps me de stress.
Many reports show that attackers target women while they run. But this reality shouldn't stop you from exercising at night. Run as fast and as much as you want—but just make sure you carry a self defence tool with you.
The best options are usually the ones that don't add much weight to your running gear and are quick to operate. Personal safety alarms are the ones that you can use without needing to interact with the other person. I wear my personal alarm attached to my running vest or in my leggings pocket. I can reach it easily when I feel nervous in poorly lit areas of the park.
When you're scared, your body triggers a "fight, flight, or freeze" response. The muscles in your throat tighten, making it feel like something is blocking the sound from coming out. This is why, in moments of fear, it's often hard to shout for help. That's why a personal alarm's loud sound helps others hear you from a distance in case of danger and adds extra peace of mind.
3. Always tell someone your route
Inform your family, housemate or friends where you're going and when you plan to return.
If you're running with an iPhone or Android, consider sharing your live location at the start of your run. Make sure you're using a secure app to prevent any potential cyber breaches.
I sometimes plan for a shorter run but end up going longer, however, I always inform my loved ones so they don’t worry.
While there’s safety in numbers and running with a partner is a better idea, that’s not always possible. Staying safe should always be your priority, so if something feels off, pause for a moment and send a message home about it. Better safe than sorry.
4. Run on a path you already know
Ensure you know the path you're running on and are familiar with all the ups and downs of the terrain. Uneven ground can cause injuries, which defeats the purpose of the run.
Additionally, knowing the path allows you to strategically plan for landmarks and rest points. Running on familiar routes enhances your mental preparedness for your workout. It also enables you to focus on your form, breathing, and pacing rather than the distraction of navigation.
Knowing the route helps you find help more easily if you need it. We are far from a completely safe society, and taking extra protective steps should always be the goal.
5. Light Light
When you run at night, make an extra effort to be seen and to see clearly. Using head torches is a great idea for long runs on unlit paths.
Also, make sure you stay visible and wear reflective clothing and brightly coloured clothing. I usually run where there’s some light, so I don’t need a head torch. The main risk where I run is the cyclists speeding down the same path.
I often use my personal alarm as a light. I attach it to my running vest and keep it on the strobe setting. The light is just as bright as the bike lights, which makes cyclists slow down when passing me.
I like the personal alarm because it weighs only 25 grams. This makes it a convenient 2-in-1 tool for both lighting and self-defence. I often forget I have it clipped on since it feels so light, but it provides essential light for running safely at night.
Go out there and smash it!
As a woman, I refuse to give up running during the darker months of the year.
The news about robberies and assaults can be frightening, and the statistics don’t lie. However, knowledge is power. Planning your running route ahead of time—whether you're a woman or not—will give you a significant advantage.
Although running at night comes with extra risks, there's no need to be afraid. Proper preparation makes all the difference.
When running in the dark make sure your music is as low so you can hear any noise. This will give you extra time to react. Use a self defence tool that is light and powerful. Personal alarms are the best options when running.
Always inform your loved ones about the route you are taking and when you are planning to come back. If you can, run on a familiar path. This way, you know the terrain and the safe spots if you need them. Carry a light with you and wear reflective, coloured clothes.
No one has the right to question your safety decisions. Instead, they should empower you, and if they don't, it's not worth your time or energy. Make sure you are following the steps and go out there tonight and smash it.