Fall Means Darker Morning and Evening Runs, and You Need to Be Prepared.
The sun has already begun to set, and our training is becoming less intense—at least for those of us who enjoy running in the evenings. As fall draws closer (and we prepare for the dreaded clock change ), runners, both evening and morning, will have to run in the dark.
Here are my top tips for staying safe and making the most of the dark while walking on the sidewalk.
Take a flashlight with you, even if you think you don’t need it.
If you run in the evening, keep in mind that darkness creeps up on you at this time of year. Before heading out, check the sunset time and bring a light source in case you take a wrong turn or get delayed at a water hole. I have these USB-rechargeable headlamps , and I carry one on the same belt as my water bottle.
You can’t rely entirely on sunset to predict when the light will fade. While trail running, I noticed that the light starts to fade well before the official sunrise, thanks to all those hills and trees. In the wilderness, there may be no cars to worry about, but without sunlight, it’s much easier to hit your toe on rocks and roots along the trail.
Even if you’re just walking around your neighborhood, it’s nice to be noticed. I’ve been in parks where, in pitch darkness, I didn’t notice another runner until they were right in front of me. A flashlight can help you see people, but it can also help you be more visible and less intimidating.
Cyclists need lights too
Light is also important when riding a bicycle. It’s especially important to ensure you ‘re clearly visible to drivers, so turn on your front and rear lights even if it’s not yet completely dark. It’s common practice (and mandatory in many regions) to install a bright white light on the front of your bicycle and a red light on the rear for increased visibility. This light can be mounted on the bicycle or in another convenient location, such as a jacket or helmet.
If you’re a runner, a handheld flashlight is a great option, but a headlamp is often more useful. Whatever flashlight you use, be aware of its battery life and make sure it’s fully charged before heading out for a run. I like my Petzl Tikkina , which runs on both AAA batteries and a rechargeable battery, sold separately.
Wear reflective clothing
Light colors are more visible than dark ones, and neon reflective fabrics can help you appear brighter at sunset. However, none of these can replace reflective clothing, which reflects light directly onto a light source, such as car headlights. If you ride a bike, your wheels and pedals may already be equipped with reflectors; if not, you can buy them at a bike shop. Running shoes and jackets often have reflective elements, but these are usually small. Shine a flashlight on your clothing to check its reflectivity.
If you need a quick and inexpensive way to add something, a simple reflective vest will do the trick. For a more sophisticated option, try the Noxgear Tracer —a vest-like belt that glows to make you visible . You can purchase it with or without a chest light to illuminate the path ahead.
Get ready for the cold
Nights are colder than days, so don’t expect your pre-dawn runs to be as warm as daytime ones. Check the hourly forecast on one of our favorite weather apps (I use Carrot). Then, heed my advice to dress warmly while running.
If you’re riding a bike, you’ll also have to contend with the wind. Goggles or a mask will protect your eyes from the wind, and don’t forget to wear gloves. Consider a liner or windproof gloves.
Take care of yourself
When going outside, pay special attention to your surroundings. A flashlight is helpful, and it’s best to run without headphones or at a low volume.
If possible, bring a friend along. Group running classes are a great option if you don’t have friends who can meet you at a convenient time. If you have a dog, you can probably teach them to run with you , but keep in mind that over time, they may need to improve their fitness to keep up.
Run on the correct side of the road (left, facing oncoming traffic) and be aware of your surroundings. Before you set out, plan your route to ensure you don’t wander into an area you don’t feel comfortable in. A night run isn’t the best time to get lost in an unfamiliar area or unsure if there’s a safe way to cross a busy road.