Night running is a growing trend and hugely popular. Some do it for the love of it, others because they simply don't have time to run during the day. And some do it to prepare for specific events. Whatever your reasons for running at night, it's essential to follow a few key rules to avoid the risks and pitfalls. Here's a set of guidelines to keep night running a pleasure!
Just as important as being seen is being able to see. Don't cut corners here — invest in a good, powerful head torch. It will also boost your visibility. But above all, it's an essential tool for guiding your way, spotting hazards on the ground, reading the terrain and your surroundings, and scaring off animals!
Some people head out with a handheld torch. That's better than nothing, but it's far from ideal. The beam will swing with every arm movement, making it uncomfortable for your vision. And over time, it will hinder your stride and throw off your balance.
Whether you're running on roads or a night trailthe ideal option is really a head torch that you wear on your forehead over a beanie or a headband. It follows your line of sight, projects light a long way, and gives you the best possible field of vision.
Be visible when running at night
It may seem obvious, but too many people still run at night without any high-visibility gear. Start by choosing clothing in bright colours (light blue, citrus yellow, pink, white…) and avoid all dark colours — especially black. You don't need to be head-to-toe in fluorescent yellow. But it's important to have at least a few touches of it.
See clearly when running at night
Just as important as being seen is being able to see. Don't cut corners here — invest in a good, powerful head torch. It will also boost your visibility. But above all, it's an essential tool for guiding your way, spotting hazards on the ground, reading the terrain and your surroundings, and scaring off animals!
Some people head out with a handheld torch. That's better than nothing, but it's far from ideal. The beam will swing with every arm movement, making it uncomfortable for your vision. And over time, it will hinder your stride and throw off your balance.
Whether you're running on roads or a night trailthe ideal option is really a head torch that you wear on your forehead over a beanie or a headband. It follows your line of sight, projects light a long way, and gives you the best possible field of vision.
Dress warmly for night running
Whatever the season, there's a marked temperature drop at night. The thermometer tends to fall quickly. It's less critical in the height of summer, when a bit of cool air is welcome — but summer nights can still be cold at times. Either way, pack the right clothing. That means everything from a thermal base layer to a windproof jacket. Make a point of dressing properly before heading out for a run after sunset. This is especially important because you'll be sweating, and in cool conditions it's harder for your body to manage moisture. Choose to layer up properly: a warm, breathable base layer, a thermal mid layer, and an outer layer to shield against wind and any rain.Choose the right route for night running
It's important to choose a route you've already covered in daylight. At night, familiar landmarks change and you can easily get lost and disoriented. Equally, if you know a route, you'll be aware of any potential hazards and at least the key challenges. Before you head out, let someone know your route and your estimated return time. And never leave without your phone. During the day, it's possible to manage without one and cross paths with others if you get injured. But at night, that's far less likely! Also assess the risks of your route. The same location can be far more dangerous at night than during the day. A park that feels welcoming in daylight can host very different activity after dark — and be potentially dangerous for a lone runner.
