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The sun has already begun to set on our exercise routines—at least for those of us who like to run in the evenings. As we get deeper into fall (and prepare for the dreaded time change), evening and morning runners alike will have to deal with darker runs.
Here are my best tips for staying safe and making the most of the darkness while you’re out pounding the pavement.
Bring a flashlight, even if you don’t think you need it
If you’re an evening runner, be warned that this is the season for darkness sneaking up on you. Check the sunset time before you head out, and bring a light source just in case you make a wrong turn or stop a little longer at a water break. I have these USB-chargeable lights, and I keep one in the same belt that holds my water bottle.
You can’t totally trust the sunset time to be the time you’ll start losing light. When I’m running trails, I’ve noticed the light starts fading well in advance of the official sunlight time, thanks to all those hills and trees. There may not be cars to worry about in the wilderness, but without sunlight it’s a lot easier to stub your toe on rocks and roots in the path.
Even if you’re just walking in your neighborhood, it’s good to be seen. I’ve been in pitch-dark parks where I didn’t realize another jogger was there until they were right in front of me. Carrying some kind of light can help you see people, but it can also help you be seen, and avoid terrifying everyone else.
Bike riders need lights too
Light is also important if you’re cycling. You especially want to make sure cars can see you, so put on your front and back lights even if it’s not fully dark yet. The convention (which is also the legal requirement in many areas) is to put a bright white light at the front of your bike, and a red light for visibility at the back. That back light could be mounted to your bike or to another convenient spot, like clipped onto your jacket or helmet.
If you’re a runner, a hand-held flashlight is great, but a headlamp is often more useful. Whatever you use, know the battery life and make sure your light is fully charged before you go. I like my Petzl Tikkina, which can run on either AAA batteries or a rechargeable that’s sold separately.
Wear reflective clothing
Light colors are more visible than dark ones, and neon-colored high-visibility fabrics can help you appear brighter as the sun is going down. But neither one is a replacement for reflective gear, which shines straight back at a light source like the headlights of a car. If you’re cycling, your wheels and pedals may already have reflectors on them; if not, you can buy some at a bike store. Running shoes and jackets often have reflective accents on them, but they’re often small. Shine a flashlight on your gear to find out just how reflective it is.
If you need to add something quickly and cheaply, a basic reflective vest does the job. For a fancier version, the Noxgear Tracer is a vaguely vest-shaped strap that lights up enough that everybody will see you. You can get it with or without a chest light to illuminate the road in front of you.
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Prepare for the cold
Nights are colder than days, so don’t expect your pre-dawn runs to be as warm as your midday ones. Check the hourly weather forecast with one of our favorite weather apps (I use Carrot). Then take my advice on dressing to stay warm while you run.
If you’re cycling, you have to deal with the wind as well. Glasses or goggles can keep wind out of your eyes, and don’t forget to layer up on gloves, too. Consider glove liners or windproof gloves.
Stay safe
When you head out, pay extra attention to your surroundings. That flashlight will help, and it’s best to run without headphones, or to keep the volume very low.
Bring a buddy if you can. A running group is a great option if you don’t have friends who can meet you at your preferred times. If you have a dog, you can probably train them to run with you, but remember that they may need to improve their fitness over time to keep up.
Run on the correct side of the road (the left, facing traffic) and stay alert to your surroundings. Plan out your route before you leave to make sure you’re not going anywhere you’re not comfortable with. A nighttime run is not the best time to find yourself lost in an unfamiliar neighborhood or unsure of whether there’s a safe crossing over a busy road.
