Personal trainer Abby McLachlan shares her advice on choosing safer routes, staying visible and feeling more confident when running after dark
As the clocks go back and the evenings draw in, it’s important that women feel confident and comfortable maintaining their running routines. Running offers huge benefits for both physical and mental wellbeing, and there’s no reason to give it up during the winter months. However, running after dark does call for a little extra awareness and some adjustments to how and where you exercise.
Here are nine things I’d recommend considering before heading out
1. Choose your route carefully
Try to stick to familiar routes that you know well, particularly those with good street lighting and regular footfall. Avoid isolated parks, woodland paths and poorly lit shortcuts where visibility is limited. If possible, plan a route that takes you past shops, cafes or other populated areas.
2. Make yourself visible
Being seen by other road users is essential. Invest in reflective running clothing, reflective strips or accessories and consider wearing a high-visibility jacket. A head torch or clip on running light can also help you see uneven pavements and obstacles while making you more visible to others.
3. Tell someone where you’re going
Before heading out, let someone know your intended route and roughly how long you expect to be. If you’re running alone, it’s worth sharing your live location with a trusted friend or family member using your phone.
4. Keep your headphones to a minimum
Music and podcasts can make running more enjoyable, but being able to hear what’s happening around you is particularly important in the dark. I’d recommend running without headphones or using bone conduction headphones that allow you to remain aware of your surroundings like the Shokz OpenRun Pro 2, helping you maintain awareness of your surroundings while running. Remember to keep the volume low enough to hear approaching traffic and other people.
5. Keep your phone charged and accessible
Always take your phone with you and make sure it has enough battery before leaving. Keep it somewhere secure but easy to reach in an emergency. It’s also worth saving emergency contacts and making sure you know how to activate your phone’s emergency SOS function.
6. Trust your instincts
If something doesn’t feel right, don’t ignore that feeling. If a particular route or situation makes you uncomfortable, change direction, head somewhere busier or go into a nearby open establishment. You don’t need to justify changing your plans or feel obliged to continue your run.
7. Consider running with someone else
Running with a friend, joining a local running group or arranging to meet someone can make a real difference to confidence and motivation. There is also a social element to group running that can make exercise feel more enjoyable and help you stay consistent during the winter months.
8. Be mindful around roads and crossings
Darkness makes it harder for drivers and cyclists to spot runners, so take extra care around junctions, driveways and pedestrian crossings. Never assume a driver has seen you, even if you’re wearing reflective clothing. Where possible, face oncoming traffic when running along roads without pavements.
9. Have a backup plan
If you arrive somewhere and the conditions feel unsafe, be prepared to change your route or cut your run short. You could also consider moving your session to daylight hours, using a treadmill or attending an indoor fitness class. There is no reason to compromise your safety to stick rigidly to an exercise schedule.
Ultimately, running should be something that makes you feel stronger, healthier and more confident. With a little forward planning and the right precautions, women can continue enjoying their outdoor exercise throughout the darker months. The most important thing is to feel comfortable with your surroundings and remember that your safety should always come before completing a run.
Credit: Abby McLachlan, Personal Trainer & Founder of East of Eden (eastofeden.uk)
