Running in the dark is nothing to be scared of.
Oooooo ... Oh. Anyway, Sometimes it can be
really invigorating to run when the sun has gone down or even before it comes up in the morning.
And when the days are getting shorter, it can be the only time that you have to fit in a run
around other commitments.
So we've teamed up with our friends at dhb to go through loads of tips to help you keep
running safely.
Plus, later on, we're gonna be joined by special guest Katy aka paces and porridge to go
through some of her favourite kit for running in the dark. Before we dive in, though, please do hit subscribe
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First up, think about where you're going to go.
Running in the dark isn't really the best time to start exploring new roots.
Sticking with what you know in areas you're familiar with will help keep you safe.
Use apps like Strava or Garmin Connect to plan your route and maybe think about running it in the
daylight first so that you've got a good idea of what the roots like before tackling it in the
dark.
When I moved to a new area that I didn't know, I headed out on a dark run, thinking that it would
all be street lit only to find a section that I hadn't bargained for was off road.
Across the field, there was pitch black.
I haven't got my head torch with me, so I had to turn around and go back the way that I come.
It was a total nightmare.
Everyone's different.
And what might make one person feel uncomfortable might be alright for someone else.
If I'm travelling in a new city and feel uncomfortable running outside in the dark, then I'll
check and find a gym with a treadmill or just skip my run for that day all together.
Of course, it does depend on what type of run that you're planning on doing in the dark.
If it's just an easy paced mooch around, then running somewhere new and using more of your effort to
concentrate on your surroundings and what's underfoot.
It's not really going to be too much of a problem, But if you're trying to do intervals or a harder effort,
tempo run, sticking to what you know root wise will really help you focus on the run
itself.
If you are keen on exploring new areas in the dark, why not link up with a running group or club
and run with other people?
There are some companies that specifically offer group night time runs, which means you don't have to
plan the route as you're being guided and you get to run with other people in new places.
It's also super important to where the right kit and we've got Katie here to share some
of her favourite, reflective pieces and chat about what you should consider when choosing
what to wear at night.
Thank you so much for joining us, Katie.
It's great to be here.
The first thing I do before heading out to run in the dark is consider my kit.
Being visible is super important so other people and drivers can see you.
My go to is brightly coloured clothing and kits that has reflective detailing rather than
wearing dark colours like black or navy if you are running in low light, where something that's brightly
coloured or fluorescent.
Any suggestions for this one
Katie?
dhbs FLT range comes in a variety of colours and has reflective detailing on it too.
It's hard to miss when you're wearing something like that.
What is so important about reflective detailing?
Reflective kit is more effective than fluorescent clothing because it finds back
any light that shines on you like car headlights, reflective panels and detailing
on your clothing, like on the arms and across the back of the air on flt long sleeve run
top captures the attention of others.
As our brain is more sensitive to a moving target.
It is also important to think about when to wear a head torch.
Head torches are a key piece of kit when running in areas that aren't street lit.
Not only did they help you be seen, but they also help you see where you're going to, which
is pretty key.
Personally, I find there is nothing better than a nighttime run on the trails.
You get to see the stars so clearly and it's really peaceful.
But tree roots and rocks jutting out on your path are not your friend as a runner,
which is why you should wear your head torch so that it points down in front of you and lights
up where you're going.
If you're going somewhere with no lighting, then look for a head torch with a looming above
350.
If my roots at night is more urban, then I probably won't wear a head torch, as it may
be a bit of an overkill.
But just like cyclists have lights on their bikes in the dark, using some clip on lights as a
runner is another great way to make sure you can easily be seen.
And just like bikes, we can pop a red rear light on our backs to and finally, when it
comes to kit and what to have with you, this tip can be applied to whether you're running in the dark or
not.
It's a really good idea to carry your phone, some cash and some form of ID with
you.
If you do happen to get into trouble, you can use your phone to call for help, so use the cash for some transport
home if you need to.
When I came off the pavement and rolled my ankle on a nighttime run, I was able to get a taxi home because I
couldn't run or walk home because it was too sore.
Now we mentioned taking your phone out with you and you're running in the dark in case you need to contact
someone if you get hurt or need help.
But another good reason for taking it out with you is so that other people know where you
are.
Apps can also be a big help.
For example, garment connects.
Gotta live tracker star has got a location beacon.
Or you could even just share your location on WhatsApp so that someone else knows where you
are.
I'll always make sure that I tell someone where I'm going roughly how long I'm gonna be out
for, just in case something does happen.
If you really must have music on your run, then only have one ear buds in and keep the
volume low so you can still hear what's going on around you.
Or consider using bone conducting headphones like aftershocks or headphones with
ambient noise features.
When you're planning a route to run in the dark, try and keep to safe
roads.
Even with reflective clothing and light, certain roads are safer than others.
We never advocate running on the actual road at night, so steer clear of those with
no pavement.
If you really do have to run and have no other option to run on the road, the highway code in
the UK says to keep to the right hand side of the road so you're running into the oncoming traffic.
But also consider that it may be safer to cross the road well before a sharp bend so
that the oncoming traffic has a better chance of seeing you and then cross back after the bend.
Just use your common sense and stay safe if I can run in a well lit area and plan a route that avoids
badly lit roads or those with no pavements than I always will, even if that means
repeating a small loop a few times, it's better to be safe if you come up to a
junction where you need to cross the road and the cars waiting to try and cross behind it rather than in
front.
It sounds obvious, but the driver might not be expecting a pedestrian and might not spot you in the
dark, and so could pull out as soon as there is a gap for them to do so.
Which could be absolutely disastrous for you if you've started running across in front of them.
How about you?
Do you like running in the dark?
Are you a morning sunrise runner or are you an evening sunset runner?
I'm definitely sunset.
Tell us in the comments and let us know if you've got any other tips before running in the dark and we'll see you next
time on the running channel.