How to Run Safely in the Dark at Night

RUNNING HAS A way of pulling you in. One day you’re celebrating your first 5k and tacking a few miles onto your weekly workout routine, the next you’re contemplating signing up for a marathon and scoping out long run routes that span multiple neighborhoods. And as your training ramps up to require more mileage, finding time during the daylight hours can start to feel impossible. You’ll have to start logging miles in the dark, either in the early mornings or at night.

All runners should approach low-light conditions with care. Darkness can make it hard to spot cracks in the sidewalk or other obstacles, and it can be difficult for drivers or cyclists to see you if you’re on the side of the road. But nighttime running doesn’t need to be off-limits. Sometimes it’s a necessity (especially for those with a 9-to-5 schedule during daylight savings hours), but other times, it can feel downright peaceful, thanks to quiet streets, cool air, and a chance to unwind after long days.

The key to safe night running is visibility, preparation, and having the right gear (see more on that below). Reflective clothing is a great start, but newer tech tools, like Strava’s Night Heat Maps, can help your find well-lit, commonly-frequented routes.

Whether you’re training for a spring marathon or just squeezing in miles after work, here’s how to run safely in the dark.

Make Sure You’re Visible

“The number one thing? You want to be seen,” says Lenny Grullon, RRCA-certified running coach and co-founder of Boogie Down Bronx Runners. “Whether that’s reflective gear, armbands, lights—whatever that is that you’re using—you don’t want to go out running at night without something that makes you visible.”

To ensure you’re seen, layer up with high-visibility clothing and accessories, like light-up vests, clip-on lights, and headlamps. But one light is often not enough; Grullon suggests pairing a headlamp (to illuminate your path) with a flashing light clipped to your hip or back (to grab a driver’s attention.) “That’s what’s gonna catch a car’s eye as you pass them,” adds Matthew Meyer, RRCA-certified run coach and personal trainer based in Boulder, Colorado.

In most urban areas, cars, bikers, and scooters know to stay alert for pedestrians. “But if you’re in a smaller city, people aren’t necessarily looking for you as you cross the street,” says Meyer. While the same rules still apply, you may want to go the extra mile if you’re outside a major pedestrian byway. He suggests bright, reflective clothing in addition to lights to make yourself stand out.

Stay Aware and Prepared

Cars aren’t the only thing to watch out for on the roads at night. One of the most common issues on low-visibility runs is people tripping over unseen obstacles in the dark, according to Grullon. “Being able to light up the path, it’s actually more important than people think,” he adds. That’s true even in urban centers with street lights like New York, where runners might assume their path’s will be illuminated.

A headlamp, waist lamp, or handheld light can help you avoid unexpected hazards. If you opt for a headlamp, choose one with a pivoting feature so you can angle the beam downwards and avoid blinding oncoming traffic (or other runners). You’ll also want to choose one bright enough—at least 400 lumens—that you can see at least three feet ahead of you.

Grullon and Meyer also emphasize the importance of carrying your phone and ID on night runs for emergencies. Even if you like to disconnect during workouts, sharing your location with a trusted friend, partner, or family member can also be a smart move. You can use tech like Strava’s Beacon feature or Apple’s Find MyFriends to share your real-time location and route with your running group.

You might be tempted to throw in some headphones and zone out. Don’t do that at night. If you really need music or a podcast to drown out your inner dialogue, consider bone-conduction headphones or any pair that lets in enough ambient noise to stay aware of your surroundings.

Plan Your Route Ahead of Time

Route planning is also critical for night running, as you shouldn’t just head out the door and go where your feet take you. Grullon, who leads weekly night runs for his run club, takes routes into heavy consideration to keep his group safe. “We definitely choose really well-lit areas—that’s the number one priority,” he says. “We tend to pick routes that have more traffic lights, as opposed to stop signs, too, because drivers at night tend to be a little bit more careless.”

Strava’s Night Heat Map feature illuminates roads that other people who use the service have logged at night, so you can know where you’re the most likely to run into other humans. Grullon recommends sticking with a rotation of two or three familiar routes for for your night runs rather than changing it up for novelty’s sake. If you’re unfamiliar with an area, scout your route ahead of time during the day, paying attention to whether or not the area has street lights.

For runners in rural or mountainous areas, Meyer recommends taking extra precautions. “When I lived in Montana, I would run at both early morning and in dusk. That would be like prime mountain lion activity time,” Meyers says. “That was one of my big concerns, so I would pick areas that I knew were safe.” He stuck to well-lit, populated areas where he knew the animals weren’t common, and saved trail runs for daylight.

Run With a Group

If you’re hesitant to start night running, Meyer says joining a group run is the smartest way to test it out. “Not only do you have like-minded people who are motivating you and inspiring you, but you’re also a lot safer in a pack,” adds Grullon.

Drivers can spot a group better than one runner alone, and group leaders often know the safest routes as they’ve planned for more than just their own training. Local running groups will have after-work or evening options, but if run clubs aren’t your vibe, consider asking a friend or two to join you.

The Night Running Gear You Need

Check out this editor-approved gear that will help you to both see and be seen when you run in the dark.