Buzz
Winter workouts often involve exercising in the dark, whether you’re out before the sun rises or heading out after it sets. With a little planning, it’s easy to stay safe while running in the dark.
It will be chilly
Nights tend to be much colder than the daytime, so don’t expect the same warmth for your early morning jog as you’d get in the middle of the day. Use a weather app like DarkSky to check the hourly forecast (and pay attention to the “feels like” temperature). Then, follow our tips on how to dress for warmth while you run.
When cycling, the wind can be a challenge. A good pair of glasses or goggles will protect your eyes, and don’t forget to add extra layers for your hands. Consider using glove liners or windproof gloves for extra comfort.
Always carry a flashlight, just in case you need it
I learned this the hard way when I was trail running. If the sun was setting at 6 p.m., I’d make sure to have a flashlight in my pocket if I was going to be in the woods after 5. The light would start to fade long before the official sunset time because of all the hills and trees, or sometimes I’d be out longer than planned. And once the light dimmed, it was much easier to trip over roots and rocks. Now, I always carry a small flashlight, even if I don’t think I’ll need it.
Even if you’re just strolling around your neighborhood, visibility is important. I’ve been in pitch-black parks where I didn’t realize another runner was nearby until they were right in front of me. Carrying a light can help you see others, and it can also prevent startling people.
Visibility is also crucial when cycling. You need to ensure that drivers can see you, so always use your front and rear lights—even before it’s fully dark. The standard (and legal requirement in many places) is a bright white light at the front of your bike and a red light at the back for visibility. You can attach the back light to your bike or clip it to your jacket or helmet for convenience.
For runners, a hand-held flashlight can be useful, but a headlamp is often more effective. Whatever option you choose, make sure you know how long the battery lasts and ensure your light is fully charged before you head out.
Opt for reflective gear
Light colors are generally more visible than dark shades, and neon-colored fabrics with high visibility can help you stand out as the sun sets. However, neither is a substitute for reflective gear, which bounces light directly back from sources like car headlights.
If you’re cycling, your bike’s wheels and pedals might already have reflectors. If not, you can easily pick some up at a local bike shop.
Running shoes and jackets often feature small reflective details, but they may not be very noticeable. Use a flashlight to check how well your gear reflects light in low visibility conditions.
You don't need to invest in a fully reflective jacket or pants, although that’s certainly an option. Reflective patches on your head, body, and feet can help drivers recognize you as a person they need to avoid. You can add reflective tape to your existing gear, or opt for accessories like a reflective hat and ankle or wrist bands. Another choice is to wear a reflective vest over your clothes for extra visibility.
Prioritize safety
When heading out, stay alert to your surroundings. Your flashlight will be useful, and it’s better to avoid using headphones, or to keep the volume at a minimum.
If possible, bring a companion. Before the pandemic, I’d have suggested joining a cycling or running group; however, given the current situation, it’s safer to stick with household members. If you have a dog, you might be able to train them to run alongside you, but keep in mind they may need time to get fit enough to keep up.
Always run on the left side of the road, facing traffic, and remain aware of your surroundings. Plan your route ahead of time to ensure you're not heading into unfamiliar or unsafe areas. A nighttime run is not the ideal time to get lost in an unfamiliar neighborhood or to find yourself uncertain about safe crossings on busy streets.
For added peace of mind, ensure someone knows your whereabouts. Whenever I run in unfamiliar areas or trails, I use the location sharing feature on Google Maps so my husband can track me in case of an emergency. (You can call me cautious, but I sometimes imagine tripping on a hill and injuring myself. Thankfully, that’s never been the case.) If you're using an iPhone, you can set up a similar function with Find My Friends.
