Some trails take place over part of the night, or even the entire night. Unlike daytime racing, specific preparation and gear setups are essential. Visibility drops, requiring extra caution. You also need to stay visible, brave the cold, and manage deep fatigue. Here is everything you need to know about night trail running.
Strategies for efficient night running
Hydration and nutrition
Just like during the day, managing hydration and nutrition is vital for night trail running. Throughout the race, space out your intake by eating small amounts every 30 to 45 minutes. Alternate between fast and slow-release carbohydrates, focusing on easily digestible foods.
While dehydration typically occurs less quickly than in broad daylight, drink regularly nonetheless. We recommend alternating between water and energy drinks to replenish lost minerals and carbohydrates. At aid stations, savoury soups are ideal: they warm you up, rehydrate, and provide sodium.
Pace and stride
One of the main challenges of a night trail is visibility. Even with a good headlamp, vision is reduced. You must therefore adopt a more cautious pace, especially on descents. Shorten your stride and lift your feet slightly higher to avoid roots or rocks.
Posture also plays a key role. To anticipate obstacles, keep your eyes focused well ahead. Maintain a slightly engaged core to quickly react to any loss of balance.
Regular training
Good preparation for a trail race starts with training in realistic conditions. If you are planning a night trail, daytime runs alone will not be enough. You should also include night runs, preferably at times close to those of your upcoming race.
Training in real conditions is the best way to prepare effectively. Your body learns to perform at unusual hours, and your mind gets used to managing fatigue and darkness. You also adapt to the unique atmosphere of the night and can test your gear.
Gear essentials for night trail running
Clothing and accessories
At night, weather conditions can become harsher. The ground and air cool down, the risk of fog rises, and weather shifts are harder to spot. The best approach is to layer up so you are ready for any situation.
Choose long-sleeved technical tops as a base layer. Add a lightweight fleece or a warm trail jacket as a mid-layer. If needed, wear a windproof, waterproof jacket as an outer layer. In cold weather, swap shorts for running tights or trail trousers.
Heat loss occurs through the extremities. To combat this, choose a lightweight beanie, a headband or buff, thin or thermal gloves depending on the season, and warm yet breathable socks.
Headlamp
Trail head torches are essential at night. Whether worn on the head or at chest level, they must provide a powerful, steady beam. Some models adjust the beam automatically to the ambient light.
To choose the right trail head torch, pay attention to its lumen rating, which indicates how much light it produces. For a night trail in varied conditions, we recommend a versatile head torch with 400 to 600 lumens and several modes. You should also check its battery life, which can drop quickly in the cold. It is wise to carry two batteries or two head torches so you are not left without a light.
Safety gear
Finally, heightened safety is essential when running a night trail. Pack an emergency blanket, a whistle or beacon light for emergencies, a charged phone with GPS tracking enabled, as well as a map or GPS device.
A headlamp alone is not enough to be seen by others, especially drivers. For this, accessories with reflective strips are essential. You can wear a jacket with reflective details on the front and back, as well as bands around your ankles and arms, which catch the eye more effectively.
The best night trail races
The SaintéLyon
Some races have become benchmarks in the world of trail running. Among them, the SaintéLyon is probably the most iconic night trail. First held in 1952, it brings together more than 20,000 participants each year and takes place on the first weekend of December.
It starts at night, usually at 11:30 pm. Runners must link the cities of Saint-Étienne to Lyon, mostly via countryside trails. It is a demanding race available in 8 formats, from 13 to 164 km. The most popular remains the 81 km route with 2,000 m of positive elevation gain.
The Grand Trail Nocturne des Hauts-de-France
For a different kind of challenge, the Grand Trail Nocturne des Hauts-de-France is also worth considering. Held in Liévin, it offers a more accessible format than some famous races. Its 61 km course with 800 m of elevation gain is still demanding, with singletrack, very steep slopes and grassy hills.
The Ultra-Trail du Mont-White
No discussion of night trail races would be complete without the Ultra-Trail du Mont-Blanc (UTMB). Although it is not run entirely at night, runners usually spend two nights outdoors. The race starts at around 6 pm. Over 170 km with 10,000 m of elevation gain, the route circles Mont Blanc through Italy, Switzerland and France. An iconic race with spectacular scenery.
Running a night trail demands discipline and foresight. By preparing thoroughly, testing your gear, and listening to your body, you will make the most of this unique experience. Once out on the trail, stay alert, keep a steady pace, and enjoy every moment!
Photo credits: Delphine Danielou and Lilian Menetrier
