As the days get shorter and the nights start creeping in earlier, a lot of us are finding ourselves running in the dim light—or even in the dark. While running safely in the dark is super important, it’s still our time to unwind, challenge ourselves, and feel completely at ease. We want to feel empowered to run whenever we choose, without worrying about it. But as the darker evenings settle in, it’s smart to put safety at the top of the list—especially as women.
Now, this isn’t about freaking anyone out! It’s just about taking a few simple steps to enjoy our runs to the fullest, feeling confident and relaxed. Safety first, right? With a little planning, we can look after ourselves and keep enjoying that freedom running gives us.
Be visible: Light up your run
Visibility is key when running safely in the dark. Wearing bright, reflective clothing can make a huge difference. Think neon vests, jackets with reflective strips, and even LED accessories like armbands or clip-on lights. Not only does this help you see where you’re going, but it also ensures drivers, cyclists, and other runners can see you too. The more reflective elements you can wear, the better. You can also invest in a head torch, which is excellent for illuminating your path in poorly lit areas. Make sure your head torch is fully charged or has fresh batteries before you head out!
Choose your route wisely for safety
Familiarity is your friend when it comes to running safely in the dark. Stick to well-lit, populated areas where you feel comfortable. If you can, plan your route ahead of time. Choose paths that you know well and avoid secluded or poorly lit areas. Running through well-trafficked streets with other runners, walkers, or cyclists nearby can make you feel more secure.
Keeping your phone on you is another smart move. Ideally, store it in a place that’s easy to access, like an armband or a secure pocket. Many running apps, such as Strava or Runna, offer features where you can share your route with friends or family, so they know where you are. This added layer of security can bring peace of mind, knowing someone else is aware of your location.
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!
Treadmills also allow you to simulate different terrains or hills, helping to keep your training varied and challenging. And let’s not forget, the gym provides access to strength training equipment, which can be a fantastic way to improve your running performance and reduce the risk of injury.
Ditch the distractions: Stay aware
Music can be a great motivator, but it’s important to stay aware of your surroundings. If you do listen to music, keep the volume low or consider using bone conduction headphones. Better yet, try running without music and tune into the sounds around you—it can be a refreshing change and make you feel more in tune with your environment. By staying alert, you’ll be more likely to notice potential hazards or changes in your surroundings.
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 for added security
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.
Running safely in the dark: Trust your gut
You know that little voice inside that sometimes tells you when something doesn’t feel quite right? Listen to it. If something feels off—whether it’s a certain street, a person you pass, or just an overall sense of unease—it’s okay to change your route or head back. Trusting your instincts is a powerful tool in keeping yourself safe. Don’t hesitate to stop, call for help, or reroute if needed.
Enjoy running safely this autumn
Running should always feel empowering and liberating. By taking a few precautions, we can ensure safety without losing the joy that running brings. Remember, these tips aren’t about restricting freedom or instilling fear—they’re about equipping you with tools to protect yourself while continuing to do what you love.
So, as the nights draw in and the air gets cooler, let’s stay strong and stay safe. Happy running! 🏃♀️💪
