What do runners do when the seasons change and the days become shorter? They keep running in the dark. Training plans don鈥檛 stop for daylight saving time and neither should you.
Of course, it鈥檚 easy to be deterred when the sun rises later and sets earlier. And let鈥檚 be real, it鈥檚 way more dangerous to run in the dark. According to a 2021 report from the (NHTSA), pedestrians account for 17 percent of all traffic fatalities. An overwhelming majority of those deaths鈥攁bout 77 percent鈥攐ccur in the dark, and more than half happen between the hours of 6 P.M. and midnight.
Simply put, when visibility goes down, your chances of being hit by a vehicle go up exponentially. But with the right information, planning, and a few basic tools, it鈥檚 entirely possible to see and be seen so you are safer and more confident running in the dark.
Run With a Light (and a Back-up Light)
鈥淟ight sources are really important and tend to be overlooked, especially if you start during the day and don鈥檛 anticipate time getting away from you,鈥 says , a competitive trail runner and hiker who, thanks to her Boston-based run commute and multiple, is more than familiar with running in the dark.
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No matter the route, Derstine always runs with a fully-charged headlamp that casts a wide cone of light, plus a backup light, like a handheld flashlight. A personal light source not only makes you more visible to drivers but also helps you navigate obstacles and uneven terrain.
Wear Reflective and Light-up Gear
Save your all-black running kit for the treadmill and wear light or brightly colored clothing and accessories, reflective materials, and safety gear, like clip-on LED lights, on nighttime runs. The further away drivers can spot you, the safer you鈥檒l be when sharing the road.
Avoid Accident 鈥淗ot Spots鈥
The NHTSA that pedestrian fatalities are linked to specific locations and traffic conditions known as 鈥渉ot spots.鈥 These include roadways with five or more lanes to cross, areas with a speed limit of 30 mph or higher, and locations with traffic volumes exceeding 25,000 vehicles per day.
If possible, avoid routes with heavy traffic and higher speed limits, and stick to streets with sidewalks or wide shoulders.
Follow the Rules of the Road
If you didn鈥檛 know by now, runners should be running against traffic. showed there was a significant decrease in pedestrian-vehicle collisions when the person was walking against traffic, whether that be on a sidewalk, bike lane, or the shoulder of the road. The rest may seem like common sense: cross in a crosswalk, wait for the light, look both ways and just generally be aware.
Note that attitudes toward pedestrians vary by culture, community, and neighborhood. Just because you鈥檙e running by the rules of the road doesn鈥檛 mean every driver will stick to the speed limit or yield when they鈥檙e supposed to.
Run defensively and always err on the side of caution when crossing the street or passing through areas where you may be less visible to folks behind the wheel.
Skip the Tunes
Julie Morrill, founder of , a self-defense training company, advises against listening to headphones while running at night. 鈥淚t can be helpful to have your sense of hearing available in the dark so that you can more easily hear traffic, animals, or other people approaching,鈥 she says.
What About Trail Running in the Dark?
Derstine jokes that she became a nighttime hiker and trail runner 鈥渂y accident鈥 on the Appalachian Trail when she fell behind on her daily mileage goals. To make up for lost time, she began starting her days hours before sunrise and finishing up around 9 P.M.
A reliable鈥攁nd fully charged鈥攍ight source, she notes, is just as critical on the trail as it is on city streets. Without adequate lighting, it鈥檚 easier to miss trail markers, get disoriented, and trip or fall. She recounts a nighttime run when she started 鈥減anic running鈥 as her headlamp began to fade. She tripped on a root and seriously injured her knee. 鈥淓verything can get a little bit heightened when you鈥檙e in the dark and vulnerable, so I think that contributed to the fall,鈥 she says.
Animal Encounters in the Dark
While you don鈥檛 have to worry about sharing a wooded path with drivers, other trail-dwellers can pose a threat, especially at night. 鈥淢any predatory animals hunt at dusk and dawn, but as humans encroach upon habitats, some animals鈥攊ncluding both grizzly and black bears鈥攁re in order to avoid human contact,鈥 Morrill says.
Wildlife varies by region, so it鈥檚 a good idea to research an area before hitting the trail. But here are a few pointers to keep in mind no matter where you are.
Minimize surprise
The last thing you want to do is surprise an animal and cause it to feel threatened. 鈥淚t can be helpful to wear bells or make noise as you run down the trail to allow animals to hear you,鈥 Morrill says. Derstine taps her hiking pole on rocks, sings aloud, or, if she鈥檚 confident that no other people are nearby, plays music on a portable speaker.
Stop running
Screaming and sudden movements, like darting away from the animal, can trigger a chase response. Instead, talk calmly and firmly to the animal. 鈥淭his lets it know you are human and not prey,鈥 Morrill says. 鈥淢ake yourself appear as large as possible.鈥
In the case of the attack, the appropriate response varies by animal. 鈥淚f attacked by a mountain lion, coyote, or black bear, use pepper spray and fight back. If attacked by a grizzly bear, play dead by lying on your stomach with your hands crossed beyond your neck,鈥 Morrill says. 鈥淜eep your legs wide to avoid being flipped over. Keep still until the bear is gone from the area.鈥
Consider carrying pepper spray
鈥淧epper spray is effective, but not if it鈥檚 tucked in the bottom of your hydration pack,鈥 Morrill says. If you do choose to carry pepper or animal-repellent spray, keep it in the same easy-to-access spot on every run and have a plan for using it.
Not every trail runner feels comfortable with pepper spray. 鈥淚 don鈥檛 feel confident that I鈥檇 use it correctly or that I鈥檇 even think to use it in the moment,鈥 Derstine says. She notes that she鈥檚 more likely to defend herself using items she鈥檚 already carrying, like her heavy flashlight or hiking pole, which ends in a sharp, pointed tip.
Run with friends (but leave Fido at home)
showed that wild animals, specifically bears, are less likely to attack people traveling in groups. So, if you鈥檙e heading into nature and have the option to run with friends, take it.
However, if your favorite running buddy is of the four-legged variety, you may want to leave them at home. One published in International Bear News found that half of the reported black bear attacks in North America between 2010 and 2014 involved a dog. The authors speculated that most of the involved pets were likely running loose. So, if you run with your dog, ensure it鈥檚 on a leash.
Self-Defense for Running in the Dark
When it comes to protecting yourself against other humans at night, much of the above advice applies. Run with a buddy or in groups when possible. Wear a headlamp, but skip the headphones so that you can hear footsteps approaching. And if you choose to carry a safety tool, like pepper spray, an alarm, or a handheld weapon, make sure you have a plan for how to use it.
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Additionally, keep the following tips in mind:
Tell someone where you鈥檙e going
Whether it鈥檚 light or dark, tell someone where you are planning to run. 鈥淟et someone know where you are going and what time you expect to be back,鈥 Morrill says. Have clearly defined next steps in place in case you don鈥檛 check-in, and make sure everyone is on the same page. You may also consider sharing your location through your phone or GPS device with a trusted family member or friend.
Be (and look) alert
Morrill likens staying alert while running to driving in bad weather. 鈥淵our driving attention is more focused, right? You can use the same techniques when running,鈥 she says. 鈥淵our head is up, your eyes are relaxed but scanning the path ahead. You鈥檙e listening to nature and can pick up on any abnormal sounds, like footsteps behind you.鈥 She says a heightened sense of awareness also changes your posture and makes you appear more confident and less like a victim.
Bring your phone
A phone enables you to call for help in the case of an emergency. But you can also phone a friend when passing through less populated areas or whenever your instincts tell you a situation is suspect. Even pretending to chat with someone may make you look less alone and vulnerable. Also, a sturdy cell phone (especially one covered in a hard case) is a blunt object that can serve as a weapon if necessary.
Scout the area
Familiarize yourself with a running route before hitting the streets at night. Are there any traffic 鈥渉ot spots?鈥 Are there sidewalks? Is the location populated, and do the area businesses stay open at night? 鈥淭ake into consideration that some places that might be bustling during the day, like downtown in the city, might be ghost towns at night,鈥 Derstine says.
Take a self-defense course
Even a single course can make a difference, Morrill says. (Derstine aims to take a self-defense class once a year as a 鈥渞efresher.鈥) 鈥淚f you take the time to train in self-defense, you better prepare your body and mind for the real thing. If you can鈥檛 make it to a self-defense course, even thinking about how you might respond to a safety emergency can be helpful,鈥 Morrill says.
Use the defense pose
If you are confronted by an attacker, assume the 鈥渄efense pose,鈥 Morrill says. Stand with your feet wider than hip-width apart and stagger your feet so that your non-dominant leg is slightly in front of you. Lift your arms with your palms facing forward like you鈥檙e putting your hands on a picture frame in front of you.
This position makes you look bigger and more intimidating. Staggering your legs gives you a broader base of support so that you鈥檙e less likely to stumble. You can also pivot out of the way more easily. And if you do need to fight back, you鈥檒l have more torque when striking with your dominant hand. A defensive stance can also help you steady yourself and focus when your adrenaline is pumping.