Running in the dark: A complete guide
When the clocks go back, the temperatures fall, the nights get longer and the siren song of the sofa can be hard to resist. But runners are not like bears: we do not hibernate.
Even so, if you want to commit to running year-round, you will likely need to do some of your autumn and winter runs in the dark. While this does present certain challenges, with the right preparation, safety precautions, kit and expectations, running in the dark can be safe, productive and even exhilarating.
Should you try to run quickly in the dark?
You may notice that when you run in the dark, you feel as though you’re running quickly. Perhaps you are. More likely, though, it’s to do with optic flow rate. This refers to how quickly you see objects coming toward you. Unless you’re a bat or a superhero, at night you can only see objects when they’re closer to you. This makes it feel as though the landscape is passing by quicker, making you think that you’re running faster.
A study published in the Medicine & Science In Sport And Exercise journal illustrated this. Runners completed three 5K time trials using different ‘optic flow rates’. The results showed that the runners’ ability to judge distance was impaired. When things came at them quickly – as happens at night – they stopped running short of 5K (400m short, on average) thinking that they’d already completed the distance. And when the passing scenery slowed down, they overran by an average of a whole kilometre, thinking that this was the point at which the 5K was up.
‘The important thing is that [perceived effort] ‘fitted’ their belief about distance covered,’ said study author Dave Parry. ‘How hard exercise feels (or, if you like, how ‘fatigued’ you feel at any point in a run) follows your belief about your speed (and therefore how far through a training run you believe are) and not the distance that you have actually completed. The simple take-home message is that in conditions of slow optic flow (for example, daytime), you will be capable of running further for the same feelings of ‘fatigue’ compared with conditions of fast optic flow (for example, nighttime).’
But what does this mean for the average runner? It’s perhaps best to do your quickest running in the daylight. If that’s not always possible, at least consider saving the really quick stuff – such as 400m repeats – to the day and doing more measured speed work, such as tempo running, in the dark. You just may need to regularly check your pace on a GPS running watch to make sure that you’re going as fast as you think you are.
What surfaces are good for low-light running?
Aim for smooth, even surfaces when running in the dark, as that will help to minimise your chances of turning an ankle. Similarly, well-lit pavements are both safer and easier to run on than dark or remote paths or alleyways.
Some runners may prefer running on quieter streets with less traffic and pedestrians – particularly if you’re pushing the pace – although it’s advisable to avoid remote spots. Most importantly, though, choose roads and a route that you’re familiar with, as low-light running is not the time for route improvisation.
Fears about running in the dark
When Runner’s World UK conducted its Reclaim Your Run research, it found that running in the dark was something that female runners found particularly daunting – and when you consider some of the stats, it’s easy to see why. Of the 2,000-plus women surveyed, 25% reported being regularly subjected to sexist comments or unwanted sexual advances, with 6% saying that they had felt threatened by harassment to such an extent while running that they feared for their lives. As a consequence, 11% of women said that they had stopped running altogether.
In terms of running in the dark, 34% of respondents said that they only run when it’s light outside, while 54% said that they’d run outside anytime, but would avoid certain places when it’s dark.
10 tips for running safely in the dark
1. Light up
Being seen after dark is imperative, so be sure to wear high-visibility reflective gear when running in winter. This will help other runners and pedestrians to spot you dashing past, as well as oncoming traffic.
Whether you’re running along remote country roads or busy city intersections, you are effectively invisible to other road users in the absence of reflective kit, and just like cyclists you need to be seen to be safe. High-vis clothing will also deter potential predators.
2. Run in familiar areas
While it may sound obvious, when you’re out running it’s all too easy to get lost in your thoughts and veer from your usual path. As tempting as it may be to track a new route, if you’re running solo after dark, stick to main roads and well-lit areas.
For personal safety, it’s also best to steer clear of parks if you’re running alone. ‘Think about changing your route during the dark months so you don’t leave yourself at risk running through quiet or dark places,’ says Cathy Brown, former professional British boxer and sporting performance coach. ‘Predators are cowards and hide in dark places.’
3. Shine bright
One of the most effective ways of being seen by oncoming traffic and pedestrians is to wear a head torch. Various types of head torch are available, from the budget-friendly to the top-of-the-range, but try to go for one with a decent battery life that pumps out plenty of lumens.
4. Stay alert
If you’re alone, resist the urge to run with headphones, as it’s vital that you remain alert at all times after dark. When your vision is impaired, you need your ears all the more. If you’re running along a busy street or a cycle path, it could be disastrous if you can’t hear cyclists or other runners coming up behind you.
‘Don’t listen to music,’ says Brown. ‘I know it keeps you motivated and in stride, but you can’t hear anyone who may be behind you, so it takes away one of your primary alert senses.’
If you rely heavily on music to keep you motivated, consider hitting the treadmill instead. Here, you can pump up the volume and run to your heart’s content without fear.
5. Run with friends
Not only is it much safer to run in numbers, but you’ll also find your run all the more enjoyable if you have someone to share it with. Running clubs, too, can motivate you to push yourself further and improve your fitness, and arranging to meet friends for a run is a great incentive to get you out the door on dark, wintry nights.
6. Tell a friend
It’s frustrating that in this day and age it’s still risky to be out after dark alone. However, it’s always best to err on the side of caution. If you really must run alone, tell someone where you’re going, what route you’re taking and the approximate time it will take you. ‘If you live alone, choose someone to call when you get back from your run and tell them to expect your call,’ says Brown. ‘It's better to be over cautious and safe than sorry.’
7. Use some tech
For solo runners, there are lots of great apps available to keep you safe on your runs. With getbsafe.com, you have access to a panic alarm, can share your location with friends and family and even run with a friend virtually to make sure you get home safely. Strava Beacon, meanwhile, allows users to share their real-time location with up to three safety contacts. Garmin LiveTrack also allows you to send a message with your name, LiveTrack link and GPS location (if available) to your emergency contacts, and sends an automated message to them when your Garmin watch watch detects an incident.
8. Make some noise
If you come across someone who makes you feel uncomfortable, make lots of noise. ‘Scream loudly and shout with confidence,’ says Brown. ‘Predators don’t want to attack anyone who is going to bring attention and cause them problems, as they don’t want to get caught. Remember, they are cowards.’
9. Call the police
If you spot anything suspicious, or encounter someone who makes you feel uncomfortable, call your local police station as soon as possible and warn other runners in the area. Even if you’re not in imminent danger, your actions could save someone else from potential harm.
10. Worst-case scenario
Although we don’t condone violence, if, in the worst-case scenario, you are attacked during your run, use force where necessary. ‘If you are in the unfortunate circumstance of being attacked, grab their head and push your thumbs into their eye sockets hard – they will definitely loosen their grip,’ says Brown. ‘While it may seem a bit harsh, if you’re under attack, anything goes.’
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