I’ll start this article by saying this isn’t about not wearing shorts, or running alone on fall evenings. As a female runner, I don’t need reminding that running alone in the dark can feel scary, or that women face a disproportionately high risk of gender-based violence. While no head lamp or reflective leggings can change the stats, little tweaks to your winter routine can help you feel safer when running in the dark now that the clocks are changing.
It’s also important to note that staying safe in the dark isn’t solely an issue for female runners. When running in low light, it’s imperative that cars and traffic can see you on the sidewalk, so investing in reflective running gear, or a head lamp, is a good idea. We’ve hand-picked some of our favorite items below to help you stay safe and be seen this winter.
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1. Use the safety features on your running watch or app
In recent years, technology has improved to help runners feel safer on the move. Far more technical than just telling someone when to expect you home, nowadays, the running watch on your wrist can be a way of helping you stay safe.
If you have one of the best Garmin watches, and run with your smartphone, you can turn on Live Track via the Garmin Connect app on your smartphone. This allows you to share your live location with friends and family members via email, Facebook, or Twitter. The downside with this is that you need to run with your phone (although this isn’t a bad thing when running in the dark as it allows you to call for help, should you need it). The Garmin Forerunner 245 LTE has a live tracking mode that can relay your position without needing a phone, and lets you send text messages to emergency services.
If you’re running with an Apple Watch 7, Apple Watch SE or an Apple Watch Series 3 or later, you can share your live location with someone before you head out the door. To do this, add your friend or family member to the Find People app on the Apple Watch and tap share my location. You'll be able to share your location for one hour, until the end of the day, or indefinitely. Again, with this option, you’ll need to carry your smartphone with you, unless you have a cellular version of Apple’s Watch.
Another app that works with most modern Garmin running watches and Apple Watches newer than the Apple Watch Series 3 is Strava Beacon. Strava Beacon allows runners to send a live tracking link to three different contacts. It’s completely free if you’re using the Strava app on your phone, however you’ll have to be a Strava subscriber to use it on your watch. Find out why, as a female runner, it’s the one Strava feature I’ve happily paid for in the past, and read my full Strava review here.
2. If you can, run with a friend or a dog
Since I’ve moved from London to the countryside, I’ve started running with my 35-pound cocker spaniel, Toby. He’s not much of a threat to anyone, but on evenings where I’m heading out on my own, he helps me feel safer on routes that are far quieter than my city runs ever were.
3. Invest in reflective running gear
One way to be sure cars and traffic can see you as you run in the dark is to swap your all-black running wardrobe for something more reflective. It’s also well worth buying a head lamp, or chest lamp, to help you see the path if you’re not running in a well-lit area. We’ve hand-picked some of our favorite reflective running items here:
4. Ditch one, or both, of your headphones
You’ve probably heard this one before, but it’s important to be able to hear what’s happening around you, especially when you’re running in the dark. If you need that podcast or peppy running playlist to get you through a cold, winter run, try running with one earbud in. Some earbuds also have a pass-through mode that lets you hear what's going on around you, too. Need to upgrade your tech? We’ve hand-picked the best running headphones here.
5. Never ignore your instincts
Trust your gut. If something doesn’t feel right as you run through the park, it might not be, so turn around and stick to the sidewalk, or stop another runner and ask if they mind you running alongside them. Ideally, we’d live in a world where it was safe for everyone to run alone in the dark and feel safe, but until that day, no matter how confident you might feel, be sure you’re aware of your surroundings.
