Running at Night: Safety, Visibility and Planning

Many people can only run when it is dark. A few precautions make night running safer.

Be seen

• Wear reflective clothing or a reflective vest.
• Use a head torch or chest light to see the ground and be seen.
• Add a flashing light to the back of your clothing.
• Choose bright colours as well as reflective ones.

Choose your route

• Pick well-lit streets, parks with lighting, or routes with other people around.
• Choose familiar routes where you know the surface.
• Avoid isolated or poorly lit paths.
• Run against traffic where there is no pavement, so you can see oncoming vehicles.

Stay aware

• Keep the volume low if you listen to music, or use only one earbud.
• Look ahead for potholes, kerbs and uneven ground.
• Trust your instincts. If a place feels unsafe, turn around.

Tell someone

• Share your route and expected return time with a friend or family member.
• Carry your phone with enough battery.
• Consider carrying identification.

Tracking at night

A tracker shows where you have been, which helps you retrace your route if you get disoriented. Keeping the screen dim saves battery and keeps your night vision.

Running in a group

If you can, run with a friend or a club, especially on longer or darker routes.