Let’s face it, the winter months in the northern hemisphere include a lot of dark hours. While not every ultramarathon or trail race requires runners to spend time running in darkness, plenty of them do. Ultimately, there are a lot of arguments to be made in favor of improving runners’ abilities to move well over the trail in low light conditions. Even if you don’t have immediate plans to compete in a setting that requires nighttime running, becoming more proficient and comfortable while traversing a variety of terrain in the dark has a lot of benefits.
Plenty of runners cite being uncomfortable or feeling unsafe while running at night. That’s a fair concern since more crimes occur in metropolitan areas during dark hours, and animal predators are more active at dawn and dusk. So, a reasonable first step is to identify the actual and perceived threats and try to mitigate them. Below are ways to help you be safe and feel safer.
Run with others.
Try to arrange your schedule to run with a friend or two whenever you can, because there is strength in numbers. With so much darkness in December, you may not need to rearrange your schedule as aggressively as you would during other times of year to practice your skills while running in the dark. If you’re able to run with a more experienced night runner, pick their brain about advice on how to improve your own skills.
Ease into it.
Start or finish in the dark if you feel comfortable having some light for a portion of your run. Starting just before dark and finishing after sunset can be like doing a run in the rain—most athletes will say it’s easier to keep running if it starts raining mid-run, but it’s much harder to get out the door during a downpour. Time your run so that you end up running in just a few minutes of darkness if that is more comfortable.
Have a robust lighting system.
With the ability to see the obstacles coming at you, your reaction times will be faster. This can build your confidence and make it less likely you’ll trip over something that you’d normally see in the daytime. In addition to a good headlamp, adding a waist light to your arsenal can more than double your lumens. Your lights should be easy to operate, even when wearing gloves, and be adjustable to accommodate layers of clothing as temperatures fluctuate throughout the night. If your lighting systems are easy to use, you’ll spend less time and energy fussing with them on race day. Don’t forget to pack a couple of extra batteries in case you’re stuck mid-run with a dead headlamp.
Choose the routes that feel safest to you.
This could mean you’re constantly within cell service rather than venturing into more remote areas (though with the advent of satellite messaging options on the newest phones, this is becoming less of a concern). While there is no guarantee that all dangerous situations are avoidable, opting for a well-used route with a lot of traffic can deter both animal and human predators. If you are running near vehicle traffic, be sure to wear plenty of reflective clothing for high visibility. Additionally, keep your earbuds in your pockets so you can hear your surroundings. Lastly, consider changing the locations of where you start/finish your runs. For any routes you post online, it’s wise to hide the start and finish of your workout when you post your workouts publicly. Also, carrying pepper spray or mace can also offer added protection from both humans and animals, whether you’re running with a group or going solo.
Set reasonable expectations.
Most runners will be forced to run slower in low light situations. Again, the better your lighting system, the better your agility will be. Still, running aggressively at night can be challenging and even dangerous for those new to night running. Be patient and expect the need to move slower as your skillset improves over time. Intervals and your hardest workouts may best be reserved for daytime hours or indoor workouts.
Practice makes perfect.
Just like any skill, the more you do it, chances are that you’ll get better with time. There are often a lot more excuses for not doing something than doing it. Getting over the initial hurdle of your first few night runs may be the hardest part of all. It’s okay to be uncomfortable, there are a lot of things about training for ultramarathons that are unpleasant. Challenges can be hard to overcome but by planning and engaging with the process, it becomes easier over time. Night running is a skill that can build confidence which will make it that much easier to continue moving forward in the dark. If you move into longer ultramarathon events or pace someone at night, increased familiarity with running in the dark can be a major advantage, both mentally and physically.
The shortest days of the year are the easiest time to practice night running. Rather than it being an obstacle, it becomes an opportunity. Recognize what feels intimidating to you about running in the dark, and actively address those threats so they are easier to work through. You may discover that the relative quietness of the dark makes it one of your favorite times to run. You’ll become adept at operating your lighting system and will likely become better at it. Get out there and embrace the darkness.