10 Safety Tips for Running in the Dark

With busy schedules and limited daylight hours, some runners find their only time to run is in the dark in the morning or at night. Running in daylight is always a safer option; many more pedestrian deaths occur at night, for example. But if running in the dark is the only time of day you need to exercise, there are some safety tips to consider. Be sure to follow these guidelines to stay safe when running in the dark.

1.- Run into traffic

Cars are easier to avoid if you can see them coming. You want to be able to see the headlights of oncoming cars. Avoid busy roads without shoulders or sidewalks.

2.- Choose a well-lit route

It may not be your favorite running route, but the best-lit route is your safest option in the dark. Oncoming cars see you better and you can always see the road to avoid potential dangers.

3.- Be visible when running in the dark

If you are going for a run in the early morning or evening, even in the evening, wear white, yellow, or orange clothing. Also, be sure to wear reflective gear. Although some items (like sneakers and jackets) already have reflective pieces, it doesn't cost to add more. A headlamp also helps you see and be seen in the dark.

4.- Take an identity document with you

Put your driver's license in your pocket or wear an identification tag on your shoe. Consider using a Road iD tag with your emergency contact information.

5.- Vary your routes and your time

Potential attackers can study runners' routines and float in a particularly dark or isolated area. Don't become an easy target by always running the same route at the same time. Be unpredictable.

6.- Run with a friend

There is strength and security in numbers. If possible, try not to run alone, especially when it's dark outside. Look for groups of runners that run at night or early in the morning, if that works for your schedule. If you have to run alone (day or night), tell someone what route you will take and approximately how long it will take.

7.- Charge a cell phone

You can contact the police immediately if something happens to you or if you notice anything out of the ordinary. Special mobile phone holders designed for runners make it easy to carry your phone without getting in the way of your run.

8.- Watch out for bikes and other riders

Even if you are running on a road or in a car-free parking lot, always be on the lookout for other runners and cyclists. Before stopping or turning, make sure your path is clear. This tip applies to running both during the day and in the dark.

9.- Ditch your music

Avoid wearing headphones when running outdoors at night. Cutting off your hearing puts you at a disadvantage. You cannot hear approaching cars, cyclists approaching to pass you, dogs, or any other potential threats.

If you really have to run to music or some other distraction, keep the volume very low or run with your headphones turned off so you can hear what's going on around you.

10.- Follow your instincts

If you feel like you are getting into an unsafe situation, trust your instincts and run to safety. Call the police if you notice anything suspicious.

Frequent questions

Is staying late at night bad for your health?

Running at any time of day can be great for your health as long as you don't overdo it and follow all safety precautions. While there is not enough evidence to validate that running late at night is bad for you or that it can interrupt your sleep, some research shows that vigorous exercise late at night can cause your heart rate to increase during the first few hours of sleep. sleep.

Is running at night better to lose weight?

If your goal is to lose weight, then it's important to stick with your running schedule, whether you're running in the morning, afternoon, or evening. While you can reap the benefits of running no matter what time of day you train, some studies have shown that doing cardiovascular activity at night can improve heart rate and blood lactate levels. Other research has shown improvements in people's overall output and performance during the night compared to exercising in the morning.

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Source: The Running Channel

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