The days are getting shorter and so does the time-window for our beloved outdoor runs. But that’s not a reason or an excuse to skip running during the winter months. Here are a few tips on how to prepare for running in dark, what I personally enjoy about it and also some alternative solutions.

Tips for running in the dark

• Wear bright and reflective clothing

  • That’s an absolute MUST in my opinion. You need to make sure that your shoes, socks, trousers, shirt and Jacket have reflective stripes on it so any kind of traffic will be able to notice and see you in the dark

• Use a headlamp

  • Another absolute MUST when running in the dark. I personally tried out a few different head torches and found the right one for me. I wear the SPRINTER 500 HEADLAMP by Black Diamond. It has a front and back light, 500 lumen which is incredible and it also has a max. distance of 52 m if needed. Also, it’s very light and comfortable to wear.

• Run a known route

  • I strongly recommend to run only routes you know inside out when it’s dark outside. The last thing you want to happen is that you get surprised by the terrain or lose orientation and get lost.

• Take a running security whistle or a pepper spray with you

  • Get one of the running security whistles or pepper sprays which are specifically made for runners. They’re small, light, handy, cheap and will do their job. Take them with you just in case. You’ll see by simply having one of these with you, you feel much safer already.

• Run with a friend or a running group

  • If you’re not very confident in running in the dark or perhaps it’s your first time, why not asking a friend to join you or see if you can find a running group that does runs in the dark.

• Let someone know that you’re going for a run in the dark and also where you’re going to

  • If you should go running alone, simply let your partner, a friend, family member or your flatmate know that you’re about to leave and when they should approximately await you back. Safety always comes first! Also, it gives me a calmer feeling during the run knowing that someone knows where I’m about.

• Use a tracking and location feature (beacon)

  • This is actually a MUST for every run regardless of day- or nighttime. Make sure you have set up all the safety and security measurements available on your phone and/or watch. For instance, activate the beacon on your Strava account or your Garmin watch. In case of an emergency, i.e. should you fall, an emergency beacon with your location gets send to to your contact.

• Run against traffic

  • When running in poor light or in the dark, always run against the traffic so you can see any potential cars or dangers coming. You’re much more likely to be able to get out the way quickly of road users if you can see them first. Also, be aware of other headlights. If you see flashes of light coming around a corner, avoid crossing until the car has passed. Again, better safe than sorry. And remember: Running in the dark is not about pace or time! It’s about sharpening your senses, getting comfortable running with a head-torch and improve your technique.

• Stay Aware

  • Turn your music down and stay aware of your surroundings. I’ve encountered so many different “dangers” while running the dark. For example, one time my gaze was focused on the ground and it was really foggy that early morning. In the last second, I could see that there was a traffic sign. What I only noticed in the very last second was that this traffic/light post had a sign on it which was at the height of my head! Only in the last second I managed to twist my head so I wouldn’t run into it. Other examples I nearly crashed with someone were dogs, foxes, cyclists without a light on, walkers and other runner not wearing any reflective clothing…jeez, I can tell you that it doesn’t get boring when you’re running in the dark ;)

• Instinct

  • Trust your instincts. They’re probably right. If you don’t feel comfortable, move to a better lit area or head home or go on the treadmill. Listen to your gut feeling!

What I personally like about running in the dark

• It sharpens my senses

  • Especially my sight. Everything becomes much clearer, much more alive and in focus. I’m also much more aware of my surroundings and notice movements and noises much clearer than usually.

• Seeing the incredible full moons and stars so clearly

  • Running in the very early morning while it’s still dark outside, can be very mystic. I love seeing a proper full moon brightening up the sky. Also, it’s probably the only time in the year when I get to see a sky full of stars. Since I’m a morning lark, I go to bed early which means that I rarely see a sunset or anything afterwards.

• Experiencing the difference between the first sunlight and the actual sunrise

  • Have you ever seen the timing for ‘fist sunlight’ and ‘sunrise’ in your weather app? I always wondered what they mean and now I know. The short period of time between darkness and sunrise is stunning! Breathtaking actually! I know I am very blessed to live at the coast. So I get to see and experience the first sunlight and sunrise over the sea. To be honest with you, the 2-4 minutes before the actual sunrise is probably the most dramatic and gorgeous time to watch. The sky and clouds take on colours I’ve never seen before! They give the whole surroundings a very special colour paint. It really affects the whole atmosphere. And then the big red fireball comes up…I get goosebumps while writing this. If you don’t know what I’m talking about, I’d highly recommend to get up early one fine winter day, go for a walk and experience these few minutes before the sunrise. I promise you, you won’t be dissapointed.

• It’s not about your pace or time

  • A run in the dark is really a technical run. You obviously will be running a bit slower than usual because you need to accustom to running in the dark. The most important thing is that you get home safe and sound. So enjoy these runs where the pacing isn’t a high priority. It’s all about sharpening your senses, become one with nature and be safe.

• Specifically for the ones who live at the coast

  • As I already mentioned: I am endlessly grateful to be living at the coastline. That’s where my heart belongs. Imagine the following now: You go out for a run in the dark. You run on a lit pathway along the beach. All you can hear is the power of the waves crashing in. You can’t really the sea but you can see the white swell coming towards you as the waves come in and crash. You take a deep breath feeling your lungs with the crispy and fresh air. Doesn’t that sound just like being alive!? Well, at least for me it really does make me feel even more alive. I feel very blessed for these runs.

Alternative solutions

• Run in a well-lit area instead

  • You don’t have to seek out for the darkest corners in the forest and run in the absolute dark. I even advise against this for several, obvious security reasons. But you certainly can chose a well-lit area instead, i.e. along the coastline where the coastal path is lit up all night; a big parking area; main roads with a proper pathway for pedestrians; etc.

• In doubt?

  • Jump on a treadmill in the gym instead.

• No gym membership?

  • No problem, how about a shorter run during the lunch break while it’s daylight?

• Instinct

  • Again, trust your gut feeling. If you don’t feel comfortable, move to a better lit area or head home or do another workout in the gym or at home instead. Safety comes always first.

I hope you found this article helpful and also reassuring. Whatever your current confidence and fitness level is regarding running, please do always listen to your voice within and make the right call. If you don’t want to run in the dark or don’t have a gym membership, there’s no reason to be sad or demotivated about it. The days are getting longer again soon and you’ll have all the wonderful hours in the early morning and evening to do what you love most: Running outdoors.