[background music] Mark Threlfall: Well,
it's that time of year when motivation is starting to run low, daylight hours are limited, and
the temperatures drop in many parts of the world. It is amazing how much harder it is to head out
for a run in the dark, whether that's early in the morning before work or late in the evening
after work. It just seems like it's the last thing you want to do, but in today's video,
I want to try and change your mind on that. I'm going to give you a bit of a guide and some tips
on running in the dark. All
right then, I feel like I may need to convince some of you as to the benefits of running
in the dark. I have to be totally honest looking outside, out the window right now,
I may need a little bit of convincing myself because it doesn't look too appealing out there
right now. However, that aside, you really should not feel limited as to when you can run during the
day. Many of you will opt for daylight hours. However, running in the dark, in my opinion,
one of the most amazing things about it and quite simple is the fact that it tends to be
quieter because it's either early in the morning or late in the evening. There are just typically
less people out on the roads, less people on the paths, and there's just this feeling of
it being slightly more relaxed. That also comes hand-in-hand with clean air, which is particularly
important if you do tend to run alongside busy roads or run in the middle of a city.
Also, if you're lucky enough to live in warm or even hot climates,
then there is also the fact that by running in the dark in the early hours or late in the evening,
then it is simply a nice respite from the usual daytime heat. It may require a bit
of motivation to get out during those early hours and late into the evening, although
probably not as bad as I'm imagining given the temperatures that you experience compared to us.
There are also the facts then probably the reason why so many of you do your runs in
the dark is the fact that it frees up time for you to do other tasks and jobs during the
daylight hours. I know that's why so many of you result to that. I've got to say that does bring
a huge benefit with it, it's the variety. That's the reason I love it. It's just
some of your normal runs suddenly feel so different. I know that sounds obvious because they
are in the dark, but it's the sense of adventure. It makes your senses literally more alert.
You're not being able to rely on your eyesight as you ordinarily would. You're suddenly having
to rely on your hearing and even your smell to some degree. With that, then comes just the fact
that you forget about all your normal worries and stresses. You are literally having to focus
on your running because you need to be so much more alert as to where you're stepping and which
corners and turns you take. Finally, there is one big one. It's the fact that it's free. You're not
having to pay to go to a gym before or after work. You literally just grab your trainers and go.
Right then, I should probably practice what I preach and go and get myself ready.
All right, I think I am ready. I thought before I head out, why not run through my kits. Yes,
this is also known as procrastination. First off, an obvious one, the head torch. Now, this I'd say
is a good idea even if you are running somewhere that does have regular lighting and street lamps
because it's not only going to feel some of those voids that are dark, it's also just going
to allow you to be seen. If you are heading away from regular street lamps and lighting,
then you're going to want to invest in a stronger head torch with a higher lumen.
Now, if you are going fully away from street lamps and potentially even venturing off-road,
I would really recommend a lumen of above 350. That's going to allow you to see
where you are going. Yes, if you are heading off-road,
definitely needed. Now a lot of us often think of being visible from the front but forget our rear.
If you are running on roads or busy paths, then I would recommend having a red rear light so that
vehicles and people can see from behind too. Lights are brilliant, but the only issue with
lights is they're only really visible from one angle. Beyond that, people can't see you so well.
That's where we want to look at fluorescent clothing. I'd almost border on saying these are
essential. They come in many shapes and forms. You can get fluorescent jackets, you can get straps
that go around your body. You can get a vest like this that are very popular because they can be
whisked on and off nice and easily. Basically, try to cover yourself in fluorescent stuff,
and the bigger the better really. There's also reflective clothing.
Quite often, these days clothing comes with reflective strips as standard. Do
check when you are buying clothing because I'd say it is a very good idea particularly if you are
looking to run in the dark regularly. Normally, you find them on the back of leggings, on socks,
on shoes. Basically, any moving part is going to make it even more noticeable.
Moving on, I know this isn't relevant for all of you, but running in the dark pretty much comes
hand-in-hand with the cold for many of us in parts of the world, so dress accordingly. I've
got my hats ready. I wear this pretty much on every run these days and my gloves as well as
a few layers. Then footwear. Now, this is a less important one, but I've added in simply because it
is something that I consciously think about before I head out to run in the dark. Now if I know I'm
going to be purely running on the road, then I will simply wear my normal road-running shoes.
Those are something that I am really comfortable and I feel really stable
in because there is the risk when you're running in the dark that you do trip,
you stumble, or catch your foot on something. If I know or think that I may be venturing off-road
slightly on muddy sections or puddles, then I'll pretty much straight away go for the off-road
shoes even if that is a bit of an overkill, just because it just gives me that confidence that I've
got a bit more grip with that because I can't see what's underfoot and yes, I may slip in the mud.
Finally, a phone. If you don't already run with a phone when you're heading out in the dark, then
now may be a good time to change that. It goes without saying, running in the dark comes with
its increased risks. Having a phone with you could be a potential backup to get yourself out of any
tricky situations. With that also, it's a very good idea just to let someone know
what your plan is and where you're going before you head out for a run in the dark.
I think that is all my kit. I'll run through the routes and ideas for that once we are out there.
Unfortunately, in the dark, it's not the time to go venturing off-road or on to new trails.
I really recommend sticking to what you know, sticking to paths that you're familiar with. That
said, actually, sometimes some of those paths that are well-trodden for yourself can actually feel
quite exciting and different when running in the dark anyway. However, running in the dark does
also of course come with its increased risk, so I would really recommend sticking to areas
that you know to be safe. If you're not sure, then have an ask around with others beforehand.
They may be able to recommend areas or paths that they feel are safe.
Failing that, why not find others to run with? That way you have the enjoyment of
company as well as safety in numbers. Also, it is a good idea to run in areas that are well-lit if
possible. I know that's not possible for everyone, but if you can, that just means that you can
focus on the running itself and the effort you're trying to put out rather than what is underfoot,
potholes, stumps, and so on and so forth. A good place for this is the sidewalks or pavement.
Ideally, though, not too busy with a ton of commuters trying to make their way home or
loads of stop signs or junctions. Another option is an athletics track. Again, a brilliant surface
allows you to just focus on the effort and the running, but do check beforehand that it is well
floodlit. Now if you already regularly run in the dark in the morning or the evening, you'll
know that some mornings and some evenings can be much lighter or much darker than others. That can
depend on the cloud cover, whether it's raining, if you've got a full moon, and so on and so forth.
That does mean that some days you may actually be able to run
in the dark in the morning or the evening without a head torch, then the next day,
you may need a head torch. However, what I would say is just remind yourself the fact that you may
still need to be seen. If you're sharing that pavement, sidewalk, roads with other
users at that time, then I would really recommend making sure you were a fluorescent vest or some
obvious clothing or a head torch, even if you don't necessarily need it to see yourself.
That's my run done. I've got to say it is amazing how much better you can feel after a run. I guess
it leaves you wondering why you ever doubted heading out for that run in the first place. Now,
admittedly, it may take a bit of willpower to get out for a run in the dark, but it's so liberating
running in the dark too. Now, I mentioned earlier about running with someone else. Now,
it's a really good idea if you are someone that's struggling to get out of the door because
by saying you got to run with someone else, you feel accountable, you don't want to let them down.
Also, there is that feeling of safety in numbers. Now another big thing with running,
full stop, regardless of what time of day you do it in daylight or in the dark is just how
much better it makes you feel. Now for us here in the UK during the winter months and a lot of
dark hours of the day, actually just getting out for that run can make you feel so much better.
Finally, one last tip from myself and something that I do when I'm trying to get my run done in
the dark, and that is trying to plan a looped run. Now what I find if I do an out and back
run when I'm retracing my footsteps is that because my motivation may be dwindling a little
bit in those dark hours, I tend to just turn it around earlier than I should do, whereas you're
doing a looped run, you're committing to that distance or to that duration, so top tip from me.
I hope you have enjoyed today's video. If so, please do give it a like. Don't forget to give
GTN a follow over on social media. If you're not doing so already,
give us a little subscribe just down below. [00:10:45] [END OF AUDIO]