How To Stay Safe While Running in the Dark

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What do runners do when the seasons change and the days become shorter? They keep running in the dark. Training plans don’t stop for daylight saving time and neither should you.

Of course, it’s easy to be deterred when the sun rises later and sets earlier. And let’s be real, it’s way more dangerous to run in the dark. According to a 2021 report from the National Highway Traffic Safety Association (NHTSA), pedestrians account for 17 percent of all traffic fatalities. An overwhelming majority of those deaths—about 77 percent—occur in the dark, and more than half happen between the hours of 6 P.M. and midnight.

Simply put, when visibility goes down, your chances of being hit by a vehicle go up exponentially. But with the right information, planning, and a few basic tools, it’s entirely possible to see and be seen so you are safer and more confident running in the dark.

Run With a Light (and a Back-up Light)

“Light sources are really important and tend to be overlooked, especially if you start during the day and don’t anticipate time getting away from you,” says Liz Derstine, a competitive trail runner and hiker who, thanks to her Boston-based run commute and multiple fastest known time (FKT) records and attempts, is more than familiar with running in the dark.

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No matter the route, Derstine always runs with a fully-charged headlamp that casts a wide cone of light, plus a backup light, like a handheld flashlight. A personal light source not only makes you more visible to drivers but also helps you navigate obstacles and uneven terrain.

Wear Reflective and Light-up Gear

Save your all-black running kit for the treadmill and wear light or brightly colored clothing and accessories, reflective materials, and safety gear, like clip-on LED lights, on nighttime runs. The further away drivers can spot you, the safer you’ll be when sharing the road.

Avoid Accident “Hot Spots”

The NHTSA reports that pedestrian fatalities are linked to specific locations and traffic conditions known as “hot spots.” These include roadways with five or more lanes to cross, areas with a speed limit of 30 mph or higher, and locations with traffic volumes exceeding 25,000 vehicles per day.

If possible, avoid routes with heavy traffic and higher speed limits, and stick to streets with sidewalks or wide shoulders.

Follow the Rules of the Road

If you didn’t know by now, runners should be running against traffic. A 2013 study showed there was a significant decrease in pedestrian-vehicle collisions when the person was walking against traffic, whether that be on a sidewalk, bike lane, or the shoulder of the road. The rest may seem like common sense: cross in a crosswalk, wait for the light, look both ways and just generally be aware.

Note that attitudes toward pedestrians vary by culture, community, and neighborhood. Just because you’re running by the rules of the road doesn’t mean every driver will stick to the speed limit or yield when they’re supposed to.

Run defensively and always err on the side of caution when crossing the street or passing through areas where you may be less visible to folks behind the wheel.

Skip the Tunes

Julie Morrill, founder of ROAR Training, a self-defense training company, advises against listening to headphones while running at night. “It can be helpful to have your sense of hearing available in the dark so that you can more easily hear traffic, animals, or other people approaching,” she says.

What About Trail Running in the Dark?

Derstine jokes that she became a nighttime hiker and trail runner “by accident” on the Appalachian Trail when she fell behind on her daily mileage goals. To make up for lost time, she began starting her days hours before sunrise and finishing up around 9 P.M.

A reliable—and fully charged—light source, she notes, is just as critical on the trail as it is on city streets. Without adequate lighting, it’s easier to miss trail markers, get disoriented, and trip or fall. She recounts a nighttime run when she started “panic running” as her headlamp began to fade. She tripped on a root and seriously injured her knee. “Everything can get a little bit heightened when you’re in the dark and vulnerable, so I think that contributed to the fall,” she says.

Animal Encounters in the Dark

While you don’t have to worry about sharing a wooded path with drivers, other trail-dwellers can pose a threat, especially at night. “Many predatory animals hunt at dusk and dawn, but as humans encroach upon habitats, some animals—including both grizzly and black bears—are becoming increasingly nocturnal in order to avoid human contact,” Morrill says.

Wildlife varies by region, so it’s a good idea to research an area before hitting the trail. But here are a few pointers to keep in mind no matter where you are.

Minimize surprise

The last thing you want to do is surprise an animal and cause it to feel threatened. “It can be helpful to wear bells or make noise as you run down the trail to allow animals to hear you,” Morrill says. Derstine taps her hiking pole on rocks, sings aloud, or, if she’s confident that no other people are nearby, plays music on a portable speaker.

Stop running

Screaming and sudden movements, like darting away from the animal, can trigger a chase response. Instead, talk calmly and firmly to the animal. “This lets it know you are human and not prey,” Morrill says. “Make yourself appear as large as possible.”

In the case of the attack, the appropriate response varies by animal. “If attacked by a mountain lion, coyote, or black bear, use pepper spray and fight back. If attacked by a grizzly bear, play dead by lying on your stomach with your hands crossed beyond your neck,” Morrill says. “Keep your legs wide to avoid being flipped over. Keep still until the bear is gone from the area.”

Consider carrying pepper spray

“Pepper spray is effective, but not if it’s tucked in the bottom of your hydration pack,” Morrill says. If you do choose to carry pepper or animal-repellent spray, keep it in the same easy-to-access spot on every run and have a plan for using it.

Not every trail runner feels comfortable with pepper spray. “I don’t feel confident that I’d use it correctly or that I’d even think to use it in the moment,” Derstine says. She notes that she’s more likely to defend herself using items she’s already carrying, like her heavy flashlight or hiking pole, which ends in a sharp, pointed tip.

Run with friends (but leave Fido at home)

A 2019 report showed that wild animals, specifically bears, are less likely to attack people traveling in groups. So, if you’re heading into nature and have the option to run with friends, take it.

However, if your favorite running buddy is of the four-legged variety, you may want to leave them at home. One report published in International Bear News found that half of the reported black bear attacks in North America between 2010 and 2014 involved a dog. The authors speculated that most of the involved pets were likely running loose. So, if you run with your dog, ensure it’s on a leash.

Self-Defense for Running in the Dark

When it comes to protecting yourself against other humans at night, much of the above advice applies. Run with a buddy or in groups when possible. Wear a headlamp, but skip the headphones so that you can hear footsteps approaching. And if you choose to carry a safety tool, like pepper spray, an alarm, or a handheld weapon, make sure you have a plan for how to use it.

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Additionally, keep the following tips in mind:

Tell someone where you’re going

Whether it’s light or dark, tell someone where you are planning to run. “Let someone know where you are going and what time you expect to be back,” Morrill says. Have clearly defined next steps in place in case you don’t check-in, and make sure everyone is on the same page. You may also consider sharing your location through your phone or GPS device with a trusted family member or friend.

Be (and look) alert

Morrill likens staying alert while running to driving in bad weather. “Your driving attention is more focused, right? You can use the same techniques when running,” she says. “Your head is up, your eyes are relaxed but scanning the path ahead. You’re listening to nature and can pick up on any abnormal sounds, like footsteps behind you.” She says a heightened sense of awareness also changes your posture and makes you appear more confident and less like a victim.

Bring your phone

A phone enables you to call for help in the case of an emergency. But you can also phone a friend when passing through less populated areas or whenever your instincts tell you a situation is suspect. Even pretending to chat with someone may make you look less alone and vulnerable. Also, a sturdy cell phone (especially one covered in a hard case) is a blunt object that can serve as a weapon if necessary.

Scout the area

Familiarize yourself with a running route before hitting the streets at night. Are there any traffic “hot spots?” Are there sidewalks? Is the location populated, and do the area businesses stay open at night? “Take into consideration that some places that might be bustling during the day, like downtown in the city, might be ghost towns at night,” Derstine says.

Take a self-defense course

Even a single course can make a difference, Morrill says. (Derstine aims to take a self-defense class once a year as a “refresher.”) “If you take the time to train in self-defense, you better prepare your body and mind for the real thing. If you can’t make it to a self-defense course, even thinking about how you might respond to a safety emergency can be helpful,” Morrill says.

Use the defense pose

If you are confronted by an attacker, assume the “defense pose,” Morrill says. Stand with your feet wider than hip-width apart and stagger your feet so that your non-dominant leg is slightly in front of you. Lift your arms with your palms facing forward like you’re putting your hands on a picture frame in front of you.

This position makes you look bigger and more intimidating. Staggering your legs gives you a broader base of support so that you’re less likely to stumble. You can also pivot out of the way more easily. And if you do need to fight back, you’ll have more torque when striking with your dominant hand. A defensive stance can also help you steady yourself and focus when your adrenaline is pumping.