Photo: JLwarehouse (Shutterstock) guy running at night
Exercising outdoors in the winter often means exercising in the dark, whether youre getting up before dawn or lacing up after work as the sun is going down. Thats no problem, as long as you know how to stay safe.
Nights are colder than days, so dont expect your pre-dawn runs to be as warm as your midday ones. Check the hourly weather forecast with an app like DarkSky (make sure to look at the feels like temperature, too). Then take our advice on dressing to stay warm while you run.
If youre cycling, you have to deal with the wind as well. Glasses or goggles can keep wind out of your eyes, and dont forget to layer up on gloves, too. Consider glove liners or windproof gloves.
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I learned this one the hard way when I was into trail running. If the sun was due to set at 6 p.m., I would make sure to have a flashlight in my pocket if Id be in the woods anytime after five. Light would start fading well in advance of the official sunlight time, thanks to all those hills and trees, or sometimes Id be out longer than I expected. And when I lost even a little bit of light, it was suddenly a lot easier to stub my toe on roots and rocks in the path. Now I always carry a pocket-sized flashlight, even if I dont think Im going to need it.
Even if youre just walking in your neighborhood, its good to be seen. Ive been in pitch-dark parks where I didnt realize another jogger was there until they were right in front of me. Carrying some kind of light can help you see people, but it can also help you avoid terrifying everyone else.
Light is also important if youre cycling. You especially want to make sure cars can see you, so put on your front and back lights even if its not fully dark yet. The convention (which is also the legal requirement in many areas) is to put a bright white light at the front of your bike, and a red light for visibility at the back. That back light could be mounted to your bike or to another convenient spot, like clipped onto your jacket or helmet.
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If youre a runner, a hand-held flashlight is great, but a headlamp is often more useful. Whatever you use, know the battery life and make sure your light is fully charged before you go.
Light colors are more visible than dark ones, and neon-colored high-visibility fabrics can help you appear brighter as the sun is going down. But neither one is a replacement for reflective gear, which shines straight back at a light source like the headlights of a car.
If youre cycling, your wheels and pedals may already have reflectors on them; if not, you can buy some at a bike store.
Running shoes and jackets often have reflective accents on them, but theyre often small. Use a flashlight to find out just how reflective your gear is.
You dont have to buy a fully reflective jacket or pants, although thats a good option. Reflective spots on your head, body, and feet can help drivers recognize that youre a person-shaped object they shouldnt hit. You can buy reflective tape to add to what you already own, or buy accessories like a reflective hat and reflective ankle bands or wrist bands. You can also strap on a reflective, high-visibility vest over whatever youre wearing.
When you head out, pay extra attention to your surroundings. That flashlight will help, and its best to run without headphones, or to keep the volume very low.
Bring a buddy if you can. In the Before Times, I would have suggested going out with a cycling group or a running group; while COVID outbreaks are flaring, its probably best to stick with buddies in your household. If you have a dog, you can probably train them to run with you, but remember that they may need to improve their fitness over time to keep up.
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Run on the correct side of the road (the left, facing traffic) and stay alert to your surroundings. Plan out your route before you leave to make sure youre not going anywhere youre not comfortable with. A nighttime run is not the best time to find yourself lost in an unfamiliar neighborhood or unsure of whether theres a safe crossing over a busy road.
For extra reassurance, make sure somebody knows where you are. Any time I run in a new place or on a trail, I use the location sharing on Google Maps so my husband can find me in case of an emergency. (Call me a worrier, but I have visions of falling down a hill and breaking a leg. Its never happened, of course.) You can set up the equivalent feature on an iPhone with Find My Friends.
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How to Safely Exercise in the Dark - msnNOW
