How to stay safe and visible when running at night

One of the hardest parts of sticking to a running plan is simply finding the time each day. For those with busy schedules or young children at home, running at night may be the only realistic time to lace up. Others simply prefer to run at dawn or dusk. In this article, we'll go over some simple, effective tips to keep you visible, comfortable, and, most importantly, safe during your low-light runs.

In addition to schedule restrictions and personal preferences, running before or after the sun is up allows many runners in warmer areas to beat the brutal summer heat. In the darker, winter months, depending on where you are, it may be the only option if you work a 9-to-5 job. Running at night can be a ton of fun and exhilarating, especially when you are prepared and feel safe to do so.

Wear reflective and high-visibility gear.

While many running clothes and accessories will offer at least a hint of reflectivity, some apparel is specifically designed for nighttime, when it is important to be easily recognized as a runner. Many of these options are designed to include ample reflectivity in high-motion areas (shoulders, elbows, hips, and ankles) to give drivers clear recognition that you are a runner in motion, moving away from or toward them. Most gear includes reflective tape as well as high-visibility colours. In addition to reflective clothing and accessories, many running shoes will offer reflectivity on the heel, tongue, and upper toe box area.

Bring your phone.

While some runners enjoy bringing their phone to listen to music or track their mileage, others prefer to leave it all behind and break free from the digital world for a bit. When running at night or in an unfamiliar area, though, bringing your phone along is a great idea for additional safety. If you get lost, you can always use your phone's navigation app to find your way back home. And if you need to, you can immediately call someone for a ride.

Two related tips:

• Get to know your phone's safety features. Almost any smartphone, whether an iPhone or Android, will have an emergency safety feature to immediately alert emergency services, play a loud siren, or alert your emergency contacts of your location. Hopefully, you'll never need to use this feature, but it's a good idea to familiarize yourself with it.
• Skip the music. For nighttime runs, it is most safe to keep the music off and allow yourself to tune into your surroundings. You'll be able to hear vehicles in the area and other pedestrians nearby. In addition to the safety aspect, running at night or before the sun is up is often a quieter time, so this will give you the opportunity to listen to some of the natural sounds in your area you might otherwise miss.