Running at Night: Benefits, Safety Tips & Gear

Benefits of Running at Night

Stress management, cooler temperatures and improved sleep are three notable benefits of running at night. 

Stress Management 

Running is a proven way to relieve stress and reduce anxiety.(1) Especially if you have a demanding job or other tough daytime duties, running at night after a long day can be a way to effectively hit the reset button. And of course, it's a much healthier habit than crashing on the couch, scrolling through your phone or snacking. 

Better Sleep

As long as you don't run immediately before bed, running at night can help you fall asleep faster and spend more time in deep sleep.(2) Just be sure to give yourself at least an hour after you finish your run before you hit the sheets. For many night runners, a relaxing post-run shower or bath is a key part of their nightly routine. 

Safety Tips for Running at Night

Is it safe to run at night? Assuming you're in a safe area and you employ some important night-running protocols, it should be. In addition to the running guidelines you follow in the daytime, a few extra precautions will help ensure that you have a safe and enjoyable night run. 

Depending on where you're running and your own comfort level, you may want to carry personal-safety items such as a whistle or pepper spray. If you're away from home for business or are on vacation, be sure to ask locals or your hotel staff if it's safe to run at night in the area. 

Wear Bright, Reflective Clothing 

Of all the running-at-night tips to keep in mind, visibility tops the list. It's crucial to remember that even though you can see motor vehicles, drivers may not see you. Reflective striping or logos on your running clothes and shoes increase your visibility, but it may not be enough when running in the dark. Consider adding a lightweight reflective vest in neon yellow or orange to your reflective running gear lineup. Another smart option is blinking LED safety lights that clip onto your clothing or running shoes—or that can be strapped onto your wrists or ankles. 

Carry Your Phone

Always bring your fully charged phone in case you need to call for a ride, or you need mapping help. Be sure someone knows when and where you're running at night—then text them when you're home safe. Get familiar with your phone's safety options such as location sharing and the "Emergency SOS" features on iPhones. Also, some smartwatches can detect if you fall and then alert emergency services with your location. 

Use a Headlamp

When it comes to running-at-night gear, a lightweight headlamp with a bright beam is essential. It will help you see your path and avoid hazards like uneven pavement, potholes and tree roots. It also makes you more visible to others. Remember that a headlamp should be used in addition to reflective running gear, not in place of it. 

Stay Aware of Your Surroundings

In the dark, you need all of your senses to keep you safe. Night runners get in the habit of frequently swiveling their heads to check their surroundings. To ensure you're tuned in to the sounds of motor vehicle traffic and other potential dangers, it's safest to leave your earbuds at home, or at least keep the volume very low. 

Run with a Friend 

Besides ensuring a safer experience, running with a friend is a great way to socialize. Plus, being able to talk is a reliable indicator that you've got a good pace going. If you don't have any friends interested in running at night, think about joining a nighttime local running club, as there's safety in numbers. Running at night with your dog can also be fun for both of you and provides some extra security, too. 

Plan Your Route and Track Your Run

When you run during the day, you can improvise your route. But at night it's best to know where you're going and stick to your route—and never attempt shortcuts through unknown areas. Using an app to track your run not only logs your miles and pace, it also maps your route in case you get disoriented. 

Run in Well-Lit, Populated Areas 

Nothing is more important than your safety. When running at night, avoid dark, deserted areas and instead opt for well-lit areas where there are plenty of people. 

Cool Down

Remember to incorporate a cool-down period into your run, then stretch afterward and drink water to rehydrate. Since exercise has a stimulating effect, take some time to relax before bedtime—at least an hour. 

Morning Running vs. Night Running

Is it better to run at night or in the mornings? It's really a matter of personal preference. Many runners get hooked on running at night simply because they aren't morning people, or they don't like feeling pressed for time before their workday begins. The physical and mental benefits are essentially the same, so choose what works best for you—or alternate between day running and night running based on your mood and schedule. 

As long as you keep safety top of mind, running at night can be an ideal way to end a busy day. You may discover that it's more relaxing than day running, and that it provides a satisfying ending to your day. 

CITATIONS 

1. "Running Therapy: Change Agent in Anxiety and Stress Management," Journal of Physical Education, Recreation and Dance. Accessed April 4, 2022. www.doi.org/10.1080/07303084.1982.10631173

2. "Does exercising at night affect sleep?" Harvard Health Publishing, Harvard Medical School. Accessed April 4, 2022. https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep