Running at night: the safety rules

Night running is a growing trend. Some do it for pleasure, others because they don't have time to run during the day — and some to prepare for specific events. Whatever your reasons for running at night, it's essential to follow a few key rules to avoid potential dangers and pitfalls. Here's a series of guidelines to make sure night running stays an enjoyable experience.

Being visible when running at night

It may seem obvious, but you still see far too many people running at night without any high-visibility gear. First and foremost, choose clothing in bright colours (light blue, lemon yellow, pink, white…) and avoid all dark colours — black especially. You don't need to be head-to-toe in fluorescent yellow, but a few high-visibility touches are essential.

You can add reflective strips to your clothes — ones that grip with velcro, for example. You can also throw on a lightweight fluorescent yellow vest (a bib) to stay visible. Or simply choose high-visibility running gear. You can also equip yourself with high-visibility gloves or a high-visibility headband. The ideal is to have a few high-visibility touches to outline your silhouette and catch a driver's eye, for instance.

Seeing clearly when running at night

Just as important as being seen is being able to see. Don't cut corners here — kit yourself out with a powerful, high-quality head torch. It will also contribute to your visibility, but above all it's an excellent tool to guide you, avoid hazards underfoot, read the terrain and your surroundings, and scare off animals! Some people head out with a handheld torch. It's certainly better than nothing, but it's not very effective. Your beam of light will move with every swing of your arms, making it uncomfortable for your vision. Over time, it will also hinder your stride and throw you off balance. Whether you're running on road or on a night trail, the ideal option is really a head torch worn on your forehead over a beanie or a headband. It follows your gaze, projects light far ahead, and gives you the best possible field of vision.

Dress warmly for night running

Whatever the season, there's a noticeable drop in temperature at night. The thermometer tends to fall quickly. It's less critical in the height of summer, when the cooler air is actually welcome — but summer nights can also get cold at times. Either way, plan your clothing accordingly. This means everything from thermal base layers to a windproof jacket. Make the right call and dress properly before heading out once the sun has gone down. This is all the more important because you'll be sweating, and in cooler air it will be harder to wick away moisture. Choose to layer up properly to stay protected: a warm, breathable base layer, a thermal mid-layer, and a layer to shield you from wind and potential rain.

Choose the right route for night running

It's important to choose a route you've already done in daylight. At night, 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 the difficulties involved. Before you head out, let someone close to you know your route and your estimated time. And never leave without your phone. During the day, you might manage without it and still cross paths with someone if you get injured — but at night, that's far less likely. Also assess the risks of a route. The same place can feel very different at night compared to during the day. A park that seems pleasant in daylight can host very different activity after dark and be potentially dangerous for a lone runner.

Stay extra alert!

Even with every precaution taken, night running carries greater risks than running in daylight. Even good drivers may struggle to judge distances or gauge your movement. Anticipate and don't assume you've been seen. Don't appear suddenly in a car's headlights, and even if it costs you a few seconds, wait longer than usual at junctions and crossroads. Above all, stay alert to sounds: ditch the music earphones. Stay aware of the noise of cars, motorbikes, cyclists and even pedestrians. Your vigilance is your first line of safety — and you'll develop a kind of extra sense that alerts you to the slightest danger. Night running is different — some love it, others don't. But if you choose to run at night, you'll find real benefits too. Depending on where you are, it's often perfect silence that greets you. Or you may feel more in tune with nature — the sounds of the forest at night. If you're careful and alert, you'll discover a different kind of pleasure to daytime running, along with a whole new set of physical sensations.