Running at night? Here’s how to stay safe

There’s something chill about hitting the pavement after dark, so here are a few ways to stay safe on night runs.

Running after dark has its benefits… fewer crowds, fresher air, and a chance to clear your head after a long day. But it also comes with its own set of risks. Luckily, a little prep can go a long way. 

Whether you're training for a marathon (hint: ours!) or you just love running, here are some simple ways to keep your night runs worry-free.

1. Create a check-in habit

Before you leave on your running route, text a mate who lives nearby to let them know what time you think you’ll be back. Then, when you return home safe and sound, leave a quick voice memo so they can always hear your voice post-run. Alternatively, share your location with a friend by using apps like Strava Beacon, Find My (Apple), or Life360 so they can track you in real time. 

2. Run with buddies

If you’re a regular runner, consider joining a local running group (check out the Sydney Marathon Run Club). Running in a crowd can make the time pass faster. It’s safer and you’ll meet new mates. Plus, you won’t have to take on the mental load of planning your route each night.

3. Get the right gear

It goes without saying that night running needs night gear. Reflective vests, motion-activated armbands, head torches and glow-in-the-dark shoelaces. There are a bunch to choose from, you just need to find the options that suit your running style and body shape.

4. Wear the right headphones

For night running, it can be safer to leave your headphones at home. But if that’s not for you, make sure you choose headphones that allow you to hear your surroundings. Switch off noise-cancelling, or better yet, grab some Shokz open-ear headphones which let you be aware of what’s going on around you, while rocking out to your favourite tunes.  

5. Practice the ‘runner’s pause’

Ahh, the old runners pause. What is it? It’s basically just quick, regular breaks during your run to look around, get your bearings, or make sure you’re safe. And it’s especially handy when you’re running at night or somewhere new. 

6. Vary your route and timing

Switching up your running routes means you’re less predictable, which can help avoid unwanted attention. Changing the time you run also means you’re not always in the same place at the same hour. It’ll also keep your runs fresh and help you discover new spots. Double win. 

7. Consider a canine companion 

You know we love our dogs (check out our article on running with pooches) and taking yours along on your run – or borrowing a friend’s hound – is a great way to stay safe at night. Dogs are generally pretty aware of what’s going on and they can alert you to any potential risks. Plus, they’re a great conversation starter for those looking to make buddies. 

Want more expert training advice? Find the best running content to inspire you here.