Running solo is one of the best ways to exercise, and can be a great way to start or end the day. However, it comes with the added challenge of making sure that you stay safe. This is more of an issue in colder months when the clocks have changed and dark nights come earlier and stay longer. Whether you prefer to run alone or your running club is taking a break, the following tips should help you improve your safety if you’re running solo.
It’s important to note before we get started that running alone isn’t fundamentally unsafe. Of course, you still have the unlikely but possible dangers of getting lost, tripping or injuring yourself, but these become much less of a danger if you carry a phone or if there are other people that will pass by and help. These risks become a problem at night, as there are less people around and clear visibility is lessened. The tips in this blog should be considered for all solo runners, but particularly by those who will be running in the dark.
How can I stay safe when running in the dark?
First and foremost, to stay safe in the dark you’ll need to consider your visibility. This means, you need to ensure that oncoming traffic (on foot, by car, or otherwise) can see you, and you can see the path ahead of you. To do this, you’ll need some running safety gear. We suggest investing in a head torch and a reflective running vest as basic precautions, but you should also avoid wearing black and instead opt for bright colours and clothing items with reflective trims to improve visibility.
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| Silva Smini Head Torch | Highroad LED USB Reflective Running Vest |
Utilise a GPS watch to track your location
One other way to stay safe is to share your location with friends and family. Let them know where you are going and when at the very least. If your watch/fitness app allows, you should share your live location with a friend or family member. If you don’t have a GPS watch you can usually do this on apps such as Google Maps, but these may be less accurate and could drain your phone battery. For product recommendations, read our GPS running watches guide to find a suitable one for your needs. It is important to remember to share your location only with trusted friends and family.
We’d recommend using a watch like the Garmin Forerunner, as you can create a route on Garmin Connect which can be shared with your family and friends before you start your run so they’ll know where you’re going to be.
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| Garmin Forerunner 165 Music HRM With GPS Watch |
Mix up your route
If possible, you should aim to change up your regular route and the times that you go there. Remember that crime can happen anywhere, even if you run in a safe neighbourhood, and changing your route just adds an extra layer of caution. This is especially important if you are running through an area you feel unsafe in or if you feel that you are being watched. With that being said, we’d also recommend making sure any tech is secured/hidden, such as your phone or smartwatch.
Be vigilant to any potential dangers
Whilst you need to be wary of people when running, you might also need to consider terrain and wildlife depending on your location. For example, when trail running you need to be careful of unstable ground or jagged rocks. In the UK, you’re not likely to encounter any dangerous wildlife, but if you’re running abroad you may need to be aware of things like wild boar or snakes.
Run in a busy place
If you can, and it is safe to do so, we suggest running in a place that is well lit and has plenty of people around to help prevent anything from happening to you or if you sustain an injury. This could just be running through a housing estate, or through a town centre. However, If possible, we wouldn’t recommend running in the dark alone. Try to time your runs in the morning or at lunch if you can.
Don’t run wearing headphones
If you’re running at night, your visibility of your surroundings will already be limited. As such, it’s vital that you are aware of what is happening around you. You should not wear noise-cancelling or very loud headphones. If you prefer to run with music, then you should opt for bone conduction headphones like the ones below instead, as these still allow you to listen to your surroundings as well as the music.
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| OpenRun Pro 2 Wireless Bone Conduction Running Headphones |
Avoid stopping if you get flagged down
If someone tries to stop you whilst you’re running, do not slow down or stop for them. The request could be something innocent, or they could have a different agenda - but it is best not to find out. Keep running and ensure that you have shared your location with others. You can also learn to use the safety features on your phone and devices which can alert emergency contacts if needs be.
Take some extra items in case of injury
Whilst we all like to think that we won’t fall or hurt ourselves when we’re running, there’s always the chance that we’ll slip or pull a muscle somehow. In this case, it might be worth bringing a few items such as cash or cards to help you get a taxi or food if needed, and you might wish to carry hydration and nutrition aids just in case you have to wait for somebody to come and help you get home. If you prefer to keep your apparel lightweight, you can opt for a running vest with a phone holder for a charged phone, and small pockets to keep your items and gels safely tucked away, or a running belt if you have bulkier items, or don’t like the feeling of a running vest.
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| Six Peaks Running Vest with Phone Holder | adidas Running Waist Bag |
Improve your night time running safety with Start Fitness
If you want to run alone, make sure that you invest in quality equipment that can help to improve your visibility and safety. At Start Fitness, we’ve got everything from brightly coloured thermal clothing to shield you from the cold, to GPS tracker watches to document your location.