Being Safe When Running in the Dark
It’s cold. It’s dark. But you’re determined to stick to your training plan and get in your miles. Unfortunately, this time of year, you often have to run in the dark. Whether you get up and get active early in the morning or you log your miles at night when you get home from work, it’s important to stay safe. The long days of winter with diminished light can make it difficult to head out the door and stay on top of your training schedule. Stay safe while running this winter with these tips.
1. Light Up – Be visible to drivers by wearing light-colored clothing that lights up. You can add flashing lights to your hat, wear a jacket with reflective accents, put on a headlamp, wear a light on your armband, carry a flashlight, wear knuckle lights, wear a light on your waist belt, or whatever works for you. Make sure that you are visible from both the front and the back. The more, the better. The reflective material on basic running clothing isn’t usually enough. Just because you can see a car headed your way doesn’t mean a car can see you. Being seen is the number one way to stay safe when it’s dark outside.
2. Listen Up – Stay in tune to your surroundings when it’s dark outside. Listen for cars, bikers, and other noises while you run. Leave your iPod at home or save it for your treadmill workouts. If you’re addicted to running to music, keep the volume as low as possible. Run against traffic. Stay off busy roads or use sidewalks. Whenever possible, run with a friend or running group. Vehicles will more easily see a group of runners wearing reflective clothing than a solo runner.
3. Fuel Up – Don’t get stranded in the cold. Make sure you hydrate and fuel up before your run. If you’ve ever had the water freeze in your hydration pack like I have, you know that you can’t always depend on things to go your way in the dead of winter.
4. Wear I.D. – Carry your cell phone. Take a Road I.D. or other identification, such as your driver’s license, with you. Tell someone where you’re going or leave a note. Run in populated areas that are well lit.
5. Choose a well-lit route – It may not be your favorite neighborhood loop, but a well-lit route is your best bet when it’s dark. Oncoming traffic will be able to better see you and you will be able to keep an eye on any obstacles in the road. If possible, create a few running loops that you check out during daylight hours so you know where the curbs and potholes are located. If you familiarize yourself with the road surface before your nighttime run, you will be able to maintain a steadier, more relaxed pace, even though it’s dark outside.
Use these tips to stay safe and enjoy your run this winter when exercising in the dark.
Happy trail!
Derek Griffiths