Night Time Running Tips – How to Run Safely In the Dark

Sometimes you have to run in the dark. Whether you get up early in the morning or you run when you get home at night, darkness may be your reality. There are many dangers to running in the dark. Follow these safety tips to enjoy an incident-free run.

#1. Wear Reflective Gear

You really can’t go overboard with this. Find shoes, tights or shorts, and tops or jackets with reflective features. Consider running with a reflective vest. A headlamp or a flashlight is a good idea too. They actually make flashing lights that can attach to a hip pack or waist band as well. These are a good idea if you’re running in a trafficked area.

#2. Run in a Well Lit Area

HTC night running (Photo credit: Wikipedia)

Running in the dark on a dimly lit path or street is a bad idea for many reasons. It’s too easy to get hit by bicycles or cars in the darkness. It’s also easy to trip and fall or twist an ankle in the dark. And people who intend to do others harm often choose dimly lit trails and sidewalks to attack.

#3. Rules of The Road

If you’re running in the road, meaning you’re dealing with traffic, then there are a few hard and fast rules to obey. The first is to run on the shoulder. If there isn’t a shoulder then don’t run on that road. The wider the shoulder, the better. Don’t run in bike paths. They’re for bikes. And do run against traffic. You want to be able to see the cars coming at you, not have them at your back.

#4. Change it Up

If you always run the same dark path at the same time you may be making yourself more vulnerable to an attack. Some people prey on lone runners. They learn your patterns and then take advantage. Mix it up and vary your routine.

#5. Run with Others

If you are running at night or in the darkness, try to run with other people. There really is safety in numbers.

Finally, be sure to carry a cell phone, personal protection spray, and emergency contact information. These three things may save your life. You just never know when something might happen. The darkness shouldn’t keep you from running and getting in shape. However, be smart about it. Know your surroundings, be prepared, and stay aware of the potential dangers. 

Simple Tips to Keep You Safe on Your Run

As a runner you probably spend much of your time thinking about your performance and staying healthy. However, it’s important to also think about your safety too. People, animals, vehicles, and weather conditions can all pose a potential danger. Stay safe with these simple tips.

Road Safety

 (Photo credit: Wikipedia)

1. If you’re running in the road, run against traffic. The cars should be coming toward you, not passing you from behind.
2. Run on the shoulder, not in the road. If there is no shoulder or a narrow shoulder, be ready to jump off the road when cars pass. Don’t expect cars to go around you. Some drivers just aren’t paying attention. Don’t assume they are. Your life is on the line.
3. If you’re running at dawn or dusk or even on cloudy days consider running with a reflective safety vest on. It helps drivers see you.
4. Watch where you’re running, one stumble or fall and you are out of sight and in potential danger.
5. Try to run on trails and sidewalks instead of in the road whenever possible.

Personal Safety

6. Run with emergency contact information on your person. Use a road ID bracelet, necklace, or your cell phone with your emergency contact information listed.
7. Don’t run in isolated places or dimly lit places. Predators like these places too.
8. Run with a buddy whenever possible.
9. Tell someone where you’re going and how long you’re going to be gone before you run.
10. Carry pepper spray or mace with you if you run by yourself or on trails where you might encounter animals.
11. Turn the volume down on your MP3 player. You want to be able to hear cars, people, bikes and animals around you.
12. Watch where you’re running. Pay attention to where you’re going so you don’t trip, twist an ankle or injure yourself.

Health Safety

13. Warm your muscles up before you run and stretch after you run to keep your muscles limber and ready to work.
14. Stay hydrated. Run with a water bottle or hydration equipment if you’re going to be running for longer than thirty minutes.
15. Bring easy to consume foods if you’re going to be running for more than an hour. Sports gels are a simple solution.

(Photo credit: Wikipedia)

Weather Safety

16. Nothing adds more risk to your run than ice. And yet, you don’t want to stay inside for the entire winter. Traction devices that strap to the bottom of your shoes or screw into the bottom of your shoes make it easier, and safer, to run on ice.
17. Arm/leg warmers. Arm and leg warmers can be worn during the beginning of your run and pushed aside when your body warms up. This prevents you from getting chilled or overheating.
18. Layer your clothing to stay warm during the cold months.
19. Wear sunscreen and a hat to protect your skin from sunburn during the warm summer months.
20. Don’t run when it’s too cold or too hot. Subzero temperatures can be dangerous and so can days that are too hot. Heat stroke can kill.

Running is a wonderful way to get and stay in shape. It helps boost your metabolism, get better sleep, and it reduces stress. Just remember to stay safe when you’re running.

Running Safety: 5 Tips for Injury Protection

Let’s start off by saying that running is a safe and generally injury-free sport. It’s not a contact sport. Additionally, unlike skiing or even cycling, a runner can usually safely come to a stop. That being said, as with any physical activity there are risks of injury. Fortunately, most running injuries can be prevented with a little attention and forethought.

Using your running anatomy beyond its structural capabilities is the root cause of all running injuries. (Photo credit: VIVOBAREFOOT)

Tip #1: Don’t Push It.

One of the most common causes for running injuries is overuse. When you run too far, too fast, too many times you push your body beyond what it can handle and it rewards you with an injury. Common overuse injuries include muscle strains and sprains, joint pain like runner’s knee or shin splints, and sprained ankles and knees. You can even suffer from stress fractures in the bones of your feet, ankles and legs from overuse.

Tip #2: Avoid Dehydration

Cramps, side stitches, and abdominal distress are all caused by dehydration. Let your body become too dehydrated and you can also suffer from heart, lung, and muscle damage. Drink! Make sure you take in at least 4 ounces of water every fifteen minutes if you’re running for more than thirty minutes. And the warmer it is, the more you should drink.

Tip #3: Watch Where You’re Going
It may sound simplistic, but many injuries are caused by good old fashioned clumsiness. We’re talking about sprained ankles, broken bones, and torn cartilage. If you’re running in the dark, carry a flashlight or run in a well lit area. Running on trails? Watch where you’re going. The same goes for running on the sidewalk or in the road.

Tip #4: Wear Good Shoes (and socks)

Blisters are often the result of your shoes, or socks, causing friction on your foot. If you get blisters often try different types of socks. Wool socks often work well because they wick moisture away from your foot.

Make sure you have good shoes on too. Your shoes should correct for any foot strike issues and mechanics. Ideally, with the right shoe, your foot will strike the pavement head on and not roll to the inside or outside. When your foot rolls one direction or the other it puts unnatural stress on your joints, bones, and ligaments.

 (Photo credit: chuckwaters83)

Tip #5: Pay Attention to Your Running Form

When you run do you lean forward at the waist? Do you swing your arms across your body? Do you take long strides and strike the ground with your heel? Each movement your body makes either makes running feel natural and easier or unnatural and harder. The trouble is that if you’ve been running or moving one way for a while it’s difficult to know if it’s the right way. Ask someone to watch you run or better yet, have them video tape you so you can see your running form. The optimal running form usually has a shorter stride, good posture and a nice relaxed arm swing that keeps your arms at your sides. Watch other runners to view their posture so you can begin to get a comparison.

There comes a time in most runners’ lives when they forget one of these five tips and suffer an injury. Hopefully, you won’t be one of those runners. There’s something to be said for an injury-free experience.