As the clocks change for British Summer Time this weekend, the evenings grow lighter, bringing an undeniable shift in mood. The longer days and extra hour of daylight in the evening make a huge difference – not just to how we feel, but also to how motivated we are to get outside and move.
For runners, this is a game-changer. After months of squeezing in runs before the early winter sunsets or resorting to the treadmill, we can finally lace up and head out while it’s still bright. But did you know that lighter nights can actually boost your motivation to run? Here’s why the switch to daylight saving time might be exactly what you need to refresh your training routine.
The psychological boost of lighter evenings
One of the biggest advantages of the clocks going forward is the psychological boost it brings. When it’s lighter for longer, it feels like we have more time in the day. That post-work slump suddenly doesn’t seem so bad when you know you still have time to get out for a run before it gets dark.
Longer evenings also give us a sense of possibility. The urge to curl up on the sofa when it’s pitch black at 5pm fades away, replaced by the temptation to make the most of the extra daylight. Whether it’s a structured training run, an easy jog, or just an evening stroll, it feels easier to be active when the sun is still shining.
For many runners, this shift makes all the difference in sticking to a consistent routine. When running feels like an enjoyable way to spend time outdoors rather than just another task to squeeze into a busy day, you’re far more likely to stay motivated.
The benefits of running in extra daylight
The lighter evenings aren’t just great for motivation – they also come with some real benefits for your running performance and overall well-being.
1. Better visibility & safety
Running in daylight means you can actually see where you’re going. This reduces the risk of trips and falls, especially on uneven terrain. If you’ve been avoiding certain routes during winter because they felt unsafe in the dark, now is the time to explore them again.
2. The joy of scenic routes
There’s something special about being able to appreciate your surroundings while you run. Whether it’s a river path, a park, or a countryside trail, lighter evenings mean you can soak up the scenery rather than staring at the beam of your headtorch.
3. Natural light = Better sleep
Exposure to natural sunlight in the evening helps regulate your circadian rhythms, making it easier to fall asleep and wake up feeling refreshed. Running outside in natural light, rather than in a dimly lit gym, can help reset your body clock after months of darker days.
4. Vitamin D boost & mood improvement
Sunlight is a natural source of vitamin D, which plays a key role in bone health and immune function. More daylight also means an increase in serotonin levels, the hormone responsible for boosting mood and energy. If you’ve been feeling sluggish through winter, those extra rays of sunshine could be just what you need to lift your spirits and improve your running performance.
5. The opportunity to discover new routes
Winter often forces us into a routine of the same well-lit, predictable routes. Now that it’s lighter for longer, you can explore different areas without worrying about running in complete darkness. Whether it’s rediscovering an old favourite or mapping out a brand-new run, variety is key to staying engaged with your training.
How to make the most of lighter nights for running
Now that we’ve got extra daylight on our side, here are some ways to use it to your advantage:
Switch up your training time If you’ve been struggling to fit in morning runs before work, why not shift your routine to the evening? With the sun setting later, an after-work run is now a much more enjoyable option.
Plan scenic runs Take advantage of the extra daylight to explore more picturesque routes. Running along the river, through woodland trails, or past local landmarks can make your training feel more like an adventure and less like a chore.
Ditch the treadmill If you’ve been relying on indoor running over winter, now is the perfect time to take your training back outside. Fresh air, natural light, and a change of scenery can do wonders for your motivation.
Set a spring running goal Having something to work towards—whether it’s a 5K, 10K, or a personal mileage challenge—can help keep you motivated. With more daylight available, now is the perfect time to set a new running goal and start training.
Enjoy social runs Lighter evenings make it easier to schedule runs with friends or join a local running club. Running in a group can boost motivation and make training feel more enjoyable.
Embrace the longer days
As we settle into British Summer Time, it’s the perfect opportunity to shake off the winter blues and make the most of the extra daylight. Whether you’re training for a race, building consistency, or just enjoying the fresh air, the longer evenings are a gift to runners.
I, for one, am ready to take full advantage – at least until my hay fever kicks in! So, lace up, head outside, and enjoy those lighter nights while they last. Happy running!
