Running is one of the most popular forms of physical activity in the world as it does not require a lot of equipment, assistance, or planning. There are virtually no rules to running, so you can do as you please. You can do it during any season or weather as well. Even if it is raining or snowing, there is still gear you can use to be able to go on a run.
You can also do this activity at any time of day. A lot of office or corporate workers often go on runs at night after work and right before eating dinner or going to bed. If you choose to do that, however, there are several things you should keep in mind beforehand, as evening runs come with several risks you need to be aware of.
Check out our list of 10 different tips and tricks for running at night.
1. Find a Good Running Route
This is the first step to establishing running as a habit, whether you want to do it during the day or at night. Select your route carefully and plan it ahead. Doing so lets you decide how much distance you will cover, how many twists and turns you will take, and the elevation of your route. It may seem trivial, but slopes actually cause a lot of injuries and fatigue for inexperienced runners.
You should study the area you plan to run in. When plotting your route, make sure to avoid dangerous areas like known crime locations or vehicle accident-prone areas. If you can, try to avoid highways or busy roads with no safe sidewalks. You can opt instead for pedestrian-friendly streets or parks.
Remember to also avoid areas where there may be wild animals as these can be especially dangerous at night. In forest areas, accidentally stepping on a snake or possibly running into bears can cost you a trip to the hospital or worse.
If you are a new runner, reach out to experienced runners or locals to give you advice. They will likely know the best spots to go running at night. If you follow their route, it may also be safer because you will have other runners to run with. Design the best route for your fitness level or copy from more seasoned people to get the best experience.
2. Know the Right Distance for You
An important part of any physical activity, exercise, and sport is knowing your limits. This is especially important when you are going on a run alone, as you may not have people to help you if you overexert yourself. If you know your stamina and endurance limitations, you can set a bar for your performance and strive to raise it gradually.
Start by running on a treadmill or going on a short run with a tracker on your phone or smartwatch. Determine the distance at which you start to feel fatigued or exhausted. Once you find that threshold, design your running routes around it. Also, make sure you will have enough energy to get back home safely.
Increase the distance every week or two by small increments. This will help you develop your stamina slowly but surely over time. However, if you are not interested in that, you can just keep it consistent. This is more than enough to maintain your fitness level to your liking.
3. Bring Proper Lighting
It is advisable to pick well-lit streets and areas when designing your running route at night. However, this may not always work out since some towns and cities just do not have enough suitable locations. In that case, it is necessary that you bring a good light source of your own when you go on runs.
Having a good light source will not only help you see where you are going, but it also lets cars know that there is a runner on the side. Some people opt to simply wear reflectors on their body, while others use smaller light sources like headlamps, attachable flashlights, or arm straps with their phone flashlight on. Wearing a reflective vest will also prove beneficial. Taking this extra step before a run is crucial to ensure your safety.
Moreover, you need to clearly see your path to make sure there are no wild animals, puddles, or road hazards in the way, which will help you avoid accidents and injuries. At the same time, having well-lit immediate surroundings will also deter shady individuals from approaching you.
If you are only starting out and do not have this type of gear yet, try to wear loud color clothing. Neon-colored shirts, shoes, or shorts are a good start.
4. Have a Consistent Schedule
Once you have established your running route, you should make sure to keep your schedule consistent. You will likely get to know the local townspeople if you run through the same route every day. Having them be familiar with your regular running schedule helps you stay safe.
For instance, shop owners or residents can expect you to appear at the same time and will notice in case you do not show up at your regular schedule. When you get to know the local residents, you’ll be less likely to encounter problems. Also, if you get into accidents or get injured, it will be good to have people assist you.
5. Have Good Running Clothes and Shoes
If you plan to go on runs regularly, you will need to get the right type of clothing and footwear. Just like most types of physical activity, wearing the wrong clothes will make you uncomfortable and can even cause skin issues at times. If you wear tough materials, you could get rashes.
You should also choose the right clothing based on the weather and temperature. On a hot day, lighter clothing will keep you cool and fresh throughout your run. If it is raining or particularly cold, it is recommended to wear thicker clothing like jackets, hoodies, or vests. Jogging pants will also be good for protecting your legs from the elements.
If it is snowing, you should wear protective clothing all over your body. You can opt for thick jackets, thermal pants, earmuffs, gloves, and warm headgear. In terms of footwear, there are countless options out there. Consider buying running shoes or trainers from any of the leading sportswear brands.
For areas with a lot of snow and rain, there is also specially-designed footwear, such as snow shoes and boots. Once you find the right pair of sneakers, you may want to buy a couple of the same pairs just to have a backup.
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6. Have a Pre-Run Snack
A common mistake among new runners is not eating a quick snack or energy boost before going on long runs. You need enough energy to sustain yourself for the entire duration. Otherwise, you may not be able to finish your route. In some worst-case scenarios, runners sometimes faint on the road due to exhaustion.
If you do not want to feel full or heavy during your run, try to eat small snacks packed with energy like protein energy bars or chocolates. A single bar is often enough to sustain you through an hour or two of physical activity. You can also have an energy drink if you would rather not eat.
If you are going on a longer run than you usually do, try to bring some snacks or drink in case you get too fatigued. However, make sure not to eat a full meal immediately before going on a run. You may end up throwing up or having to go to the restroom before you even finish your route.
7. Find a Good Group To Run With
Like most sports, having a good team or support system is essential for success. If you are just starting out, it will be a good idea to find people who also want to go on runs at night. Having people to run with will help you push yourself just a little further than you normally would since it provides a small element of competitiveness during your nightly runs.
In terms of safety, it is definitely better for you to have a group to run with at night as you can all watch out for each other. If anyone gets in an accident or gets injured, the group can help them get home safely. You can also push each other to stay committed to the regular running routine and schedule. One of the most common problems for fitness is the struggle for consistency. Having a good support system will counter that.
Once you establish a regular group to go with, you can start bringing other friends and family members. It will be easier to encourage them to start being active as well by introducing them to other people.
8. Run Against Traffic
If you are running in areas near roads, make sure to run against the traffic. It is much safer for you to see the oncoming cars. That way, you can avoid them easily. Drivers will also be able to see you and slow down as a precaution. If you wear your reflective vest or headlamp, stay on the sidewalk, and run against traffic, you should be fairly safe.
Ideally, you should run in areas where the traffic is slow, like downtown streets and busy locations. With slower cars, the chances of you getting into an accident are reduced drastically. Also, try not to run in bike lanes and similarly designated lanes to prevent accidents or bottlenecking traffic.
9. Always Bring Your Phone
Having your phone with you is an essential part of running at night. It can serve as your light source, running tracker, or even music player while on a run. There are straps that you can buy to safely attach your phone to your arm or body while running.
If you are using it as a light source, simply turn on your phone’s flashlight and attach it to yourself at a forward-facing angle. It will light up your immediate surroundings and make sure you do not trip on any hazards in your way.
Having a fitness or running tracker app on your phone will help you improve your stamina and endurance over time. You will be able to track the total distance you cover as well as exactly how long it took you to finish the route. If you are trying out a new route, the map tracker on your phone will also tell you where to go.
In case of emergencies, having your phone with you while running might just save your life. If you get in an accident or get injured, you can call your friends or the authorities to come and help you. If you are too exhausted to finish your run, you can simply call a taxi or ride-hailing service to take you home.
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