As you probably know, I’ve been a morning runner for years now. Once I realized how much I prefer to wake up and get it done, I never looked back. Often times that means running in the dark. While I would prefer daylight or at least a sunrise, we are getting to the point in the year where that doesn’t happen before at least 7am. I thought I would share some tips for running in the dark in case you are wondering how to get your morning runs done during this dark time of year. These tips obviously apply to running at night as well!
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Best Tips for Running in the Dark
Focus on Safety
This post isn’t specifically about how to stay safe when running, but these two topics go hand in hand. Runner safety becomes even more important when running in the dark. Most of these tips are related to staying safe in the dark but also keep in mind general safety tips like letting someone know where you are going and when you will be back.
Use a headlamp or other lights
It’s definitely headlamp season now! I have a headlamp and knuckle lights, but I prefer to wear a headlamp in the fall/winter. During the summer I can get away with using one knuckle light. When it’s hot and humid I prefer not to have a band around my head. But on very dark mornings the headlamp does a better job of lighting the way (it doesn’t move quite as much) and it leaves my hands free.
Run in familiar areas
It’s important to know where you are going when running in the dark for many reasons. Depending on where you live, it may be best to stay close to home. The last thing you want is to get lost while out running in the dark!
Run on paved/flat surfaces
You should also consider the type of surface you are running on. I actually prefer running in the streets over the sidewalks because there are less bumps. Try to find a smooth surface that will minimize your risk of tripping.
Find well-lit areas
Even if you are wearing a headlamp, it can be really helpful to run in areas that are well lit. The headlamp will only do so much (lighting up the area in front of you) but if there are other lights around you can see what is further ahead as well as off to the side. There are a lot of street lamps where I run and if one of them is out I really notice the difference!
Leave the music at home
For safety reasons, try not to listen to anything while you are running in the dark. You want to be able to hear everything going on around you. If you must listen to something use either one earbud or headphones like AfterShokz that still allow you to hear your surroundings. And podcasts/audiobooks are probably a better option than loud music.
Wear light clothing and reflective gear
It is up to you to make sure that cars on the road can see you well. Stick with light colored clothing and add some reflective gear. I have a vest that works well because I can put it over any of my running clothes, plus it has a nice big pocket where I can put keys, gels, etc. Brooks Running also came out with their Run Visible collection recently which is amazing. They teamed up with 3M to study the best way to make these items so that drivers can see you. You will notice the reflective parts are mostly on the joint areas, which they have found works best.
Stay where there are other people
Try to avoid areas where you won’t see other runners, walkers, etc. If you run in a neighborhood there may be some other early morning dog walkers or even other runners. It’s comforting to know that there are other people around, some who you may even recognize from living near you or from seeing them most days while you are out running.
Bring your phone and Road ID
I think it’s always important to have these items, but it’s especially important when it’s dark out and you may need to get help for various reasons. I like to carry my phone in my Koala Clip, and I use my Road ID every day. These are simple things that can be so helpful when you need them!
Running in the dark takes a little more planning, but if you do it regularly all of these things just become part of your routine!
You may also like:
5 Reasons to Become a Morning Runner
How I Plan My Morning Routine to Fit in an Early Run
Essential Running Gear for Later Summer and Fall
Dark Mornings and Fall Running
Do you run in the dark?
What other tips do you have for running in the dark?
Do you wear a headlamp when you run?
Excellent tips, Lisa!
We have just changed our clocks to winter time, so now it gets dark at 5pm already. I used to run a lot in the dark and used a headlamp in the forest. Sometimes the moon would shine enough that we didn’t need it. Especially with snow on the ground, these moments were magical.
I see that many use chest lamps these days. Have you ever tried these?
I haven’t tried a chest lamp! Sounds interesting. Might be nice to not have the light on your head!
As you know, I’m an o’dark thirty crew member as well. I’m lucky in that I feel safe where I live, but I still employ all of the tips you mentioned. I try to run down the center of streets when possible because the grade is more level (and there’s fewer debris, like leaves, stick, or rocks). I love my Knuckle Lights and RoadiD!!!
I end up running in the middle of the street sometimes too. It’s nice to have that option!
Honestly, I am not a run in the dark runner. The only time I do is on Ragnar races. When that happens, I break out all the gear. I love the knuckle lights! The headlamps take some getting used to for those that are not accustom to running with them
Definitely! Even when I’ve gone a few months without using it it’s an adjustment to wear it again.
I actually do most of these, but I’m a little lacking on the lights. Someone once said that if they were ever approached by someone in the dark, they wouldn’t want any lights or reflectors giving them away if they tried to run and hide. That kind of stuck with me, so I am not so great about it.
That’s an interesting point! It’s so hard to do everything to be 100% safe all the time.
Great tips! I’m trying to get used to running in the dark, although sometimes I just opt for the treadmill or running with the stroller later. I generally run on the sidewalks and go much slower because of worrying about bumps, but I’m very nervous about cars!
There are very few cars where I run so its pretty easy to jump onto the sidewalk when one is coming. But the treadmill is a really nice option to have too!
I’m definitely a morning runner but I tend to avoid running in the dark. However, sometimes it must be done. I run with my dog for safety and light us both up with Noxgear. I also prefer a headlamp especially if I’m carrying a water bottle (and holding on to a leash).
It’s nice to wear a headlamp to not worry about holding one more thing in your hands!