Sports: our tips for running safely at night

In winter, your good New Year's resolution to get back into running with dedication can be put to the test. Indeed, whether you're an early sleeper or late riser, you'll likely be forced to run in darkness to stick to your sports routine. In this article, we'll discuss the advantages and disadvantages of nighttime running sessions and share some essential tips to ensure your safety.

Table of Contents:

• Why run at night ?

  • Advantages

  • Disadvantages

• Our tips for running at night safely

Whether early in the morning or in the evening after sunset, running in darkness has advantages and disadvantages. And if we've forgotten any, don't hesitate to share your point of view in the comments !

• A calm atmosphere: darkness brings a certain tranquility. Not only are there fewer people in the streets, but also less road traffic. Running at night therefore allows you to avoid the noise and pollution from exhaust pipes. In summer, running at night also allows you to enjoy cooler temperatures. And in winter, you can try to take advantage of your nighttime session to appreciate a starry sky or the full moon at its true value.

• Flexibility: whether it's work, family life, or daily constraints, it's sometimes difficult to find time to run. So often, we start running at night out of necessity and then end up becoming addicted to this atmosphere. Stress fades away with each stride.

• An adventure : running at night allows you to break out of your routine. Once properly equipped, you feel like you're embarking on a real expedition. And what satisfaction when you've finished your session to tell yourself that you motivated yourself to run in the middle of the night when you could have stayed warm in front of the TV stuffing yourself with cakes and candy. And the next day, you can brag at the coffee break in front of your colleagues who didn't have that courage. And that's damn good for morale!

• Sleep disruption : physical exercise, like running, has a stimulating effect that can disrupt your sleep. It's therefore preferable to finish your session at least two to three hours before your planned bedtime.

• Safety : darkness means lack of visibility. So for everything to go well, it's better to equip yourself with some safety items. It's also easier to get injured and fall because obstacles are less visible. Since there are fewer people in the streets and on paths, the risk of having a bad encounter is also increased.

To run in darkness safely, you can start by following these few tips :

• Equip yourself with a passive lighting system : clothing with reflective strips, high-visibility vest, bracelets, etc.

• Equip yourself with an active lighting system: opt for a headlamp or chest lamp that will allow you to keep your hands free. Regardless of the type of lighting, the important thing is to see and be seen! The rest is a matter of preference and habit.

• Choose a familiar route : opt for a route you know well to avoid getting lost and reduce the risk of sprains or falls.

• Prioritize routes with sufficient public lighting : the more public lighting there is, the more visible you'll be to other road users. Some stadiums are sometimes lit at night, consider them for your interval training sessions.

• Inform someone : let a family member or friend know about your outing. Share the route and the time you plan to return.

• Run in a group : even better, run with other people, you reduce the risk of bad encounters and increase your visibility.

• Turn down the volume : if your companions abandon you for this outing and you have to run alone, reduce the volume of your music or better yet, run without it. This will allow you to be more vigilant and attentive to everything happening around you, especially cars that might be driving a bit too fast in your direction. It will also allow you to better focus on your sensations and breathing.

• Trust your instincts: if you don't feel comfortable or notice something suspicious, don't hesitate to turn back. Certain places that are well-frequented during the day like public parks or forests can completely change atmosphere at night.

• Check the charge of your electronic devices: always carry a charged mobile phone with you in case of emergency. Also, remember to check the battery of your lighting system or bring spare batteries.

• Check the weather before leaving : in winter, the outside temperature can drop quickly, especially if rain or snow is forecast. Bring sufficiently warm clothing.

• Don't look at your feet : look far ahead to anticipate road or path irregularities (holes, curbs, roots, stones, etc). Reduce your stride length. At night, prioritize long runs or easy-paced jogs to accumulate training volume. Save fast sessions for lunch breaks or weekend days when it's light.

• Bring refreshments: It's better to avoid hypoglycemia at night since there will be fewer people to help you in case of discomfort. And at night, it's also easier to get lost and a half-hour outing can quickly turn into a long run if you're not careful. So, remember to bring at least a small water bottle and a snack (gel, fruit paste, banana...) just in case.

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