Running safely in the dark

Research from This Girl Can shows that nearly half (48%) of women prefer not to be active outside after dark, and six in 10 (60%) worry about the risk of sexual harassment or intimidation when exercising as the evenings draw in. Two in five (40%) feel limited because of this, and over a quarter (27%) feel sad or frustrated. Sadly, this confirms what most women already know: getting your runs in, or just going about daily life – becomes trickier in the winter months. It shouldn’t be down to women to change their behaviour to feel safe. We should live in a world where violence against women simply doesn’t happen.

As the days get shorter and nights creep in earlier, many of us find ourselves running in dim light, or even in the dark. Running safely is crucial, but it’s also your time to unwind, challenge yourself, and feel at ease. The goal isn’t to worry, it’s to be prepared. With a little planning, you can stay safe while still enjoying the freedom and empowerment that running brings.

Be visible: Light up your run

Visibility is key when running after dark. Bright, reflective clothing, neon vests, jackets with reflective strips, and LED accessories like armbands or clip-on lights. make a huge difference. Drivers, cyclists, and other runners are more likely to see you, and a head torch can illuminate your path in poorly lit areas. Make sure it’s fully charged or has fresh batteries before you head out.

Choose your route wisely for safety

Stick to familiar, well-lit, and populated areas where you feel comfortable. Planning your route ahead helps you avoid secluded spots. Well-trafficked streets with other runners, walkers, or cyclists nearby create an added sense of security.

Carrying your phone is another smart move. Many running apps, like Strava or Runna, let you share your route with friends or family so someone knows where you are. This simple step adds peace of mind.

Buddy up: Strength in numbers

There’s strength in numbers, and running with a friend or in a group can add an extra layer of safety (and fun!). Better yet, consider joining an all-female running club, like These Girls Run. Running with a group of like-minded women not only boosts your safety but also creates a supportive community where you can share your love for running.

Head to the Gym: A safe alternative

If you have a gym membership, the gym offers a safe space to run, even if it’s on a treadmill. While it might not be as scenic as your favourite outdoor route, running indoors can be a great option on those nights when it’s just too dark or you’re not feeling as confident about heading outside. Plus, running on a treadmill offers benefits like controlling the incline, speed, and climate – ideal for those wet, windy nights when you’d rather stay dry!

Ditch the distractions: Stay aware

Music is motivating, but it can reduce awareness. Keep the volume low, bone conduction headphones, or try running without music to tune into your surroundings. Being alert helps you spot hazards or changes in your environment.

Carry a personal safety device

Carrying a small personal alarm or pepper spray can provide an added sense of security. These devices are compact, easy to use, and can be clipped to your waistband or held in your hand. Hopefully, you’ll never need to use it, but having one can give you extra peace of mind.

Share your plans

Before you head out, let someone know your route and expected time of return. This could be a quick text to a friend or a note left at home. It’s a simple step that can make a big difference if something unexpected happens. If you live alone, consider setting up regular check-ins with a friend, where you message them before and after your run.