Running at night in autumn: be seen and stay safe

Running at night has a special atmosphere: a quiet town, the lights, the sound of your footsteps… as long as you can see and be seen.

Since the clocks went back, it gets dark around 5.30 p.m. For many of us, the evening run or the early morning one now happens in the dark. That is no reason to stop running until spring! Here is how to adapt your habits and enjoy these runs with peace of mind.

Being seen: the absolute priority

At night, a driver can only make out a pedestrian dressed in dark clothes at about thirty metres, compared with more than 150 metres if they wear reflective elements. At 50 km/h, that difference matters enormously.

• Light or fluorescent clothing for runs at dusk: yellow, orange and fluorescent green can be seen from afar as long as there is still some light.
• Reflective strips for full darkness: they reflect car headlights. Fluorescent colours alone are not enough in total darkness. The most effective ones are placed on the parts that move: ankles, wrists, lower legs. Movement catches the driver's eye.
• A safety vest or reflective armband: light and cheap, it slips into a pocket.
• A small red flashing rear light, clipped to your waistband or your back, if you run along roads.

Seeing where you put your feet

A head torch is essential as soon as there is no street lighting: paths, parks, canal towpaths, countryside. Choose a light, comfortable one with an adjustable beam. For running, 200 to 400 lumens is fine on roads; on trails, a wider, more powerful beam helps you spot roots and stones.

Remember to charge it before every run, and to lower the beam when you meet someone so as not to dazzle them.

Choosing the right route

At night, this is not the time to explore:

• choose routes you know by heart, that are lit and busy;
• avoid roads without pavements or verges;
• spot the tricky sections in advance (holes, kerbs, roots);
• on wet ground, beware of dead leaves, manhole covers and road markings, which are very slippery.

If you have to run on the road outside built-up areas, the French Highway Code asks pedestrians to keep to the left-hand side, facing the traffic: you see vehicles coming and can step aside. (In countries that drive on the left, it is the opposite: always face the oncoming traffic.)

Keeping your senses alert

In the evening, attention drops with the fatigue of the day. To stay alert:

• turn down the music or keep one ear free, to hear cars, bikes and scooters;
• look drivers in the eye at junctions: if they have not seen you, wait;
• slow down a little on dark stretches: it is normal to run more slowly at night.

Do not go alone… or tell someone

Running with others is safer, more motivating and more fun: that is the whole spirit of Global Runners! If you run alone, tell someone close to you where you are going and when you expect to be back, or use the location-sharing feature on your phone or watch. Take your charged phone and some ID.

Winter extras

• In the evening, have a light snack one to two hours before going out, so you do not run on an empty stomach after the day.
• In the morning, give yourself a longer warm-up: your body is still stiff and it is often colder.
• If you struggle to fall asleep after a late run, end with a cool-down walk and avoid very intense sessions after 8 p.m.

In short

Fluorescent at dusk, reflective at night, a head torch, a familiar route and someone who knows where you are: with these habits, night runs become a real pleasure. And you will see your town in a new light… or rather, a new darkness!

Sources

• Sécurité routière (French road safety agency), advice for pedestrians to be seen at night, securite-routiere.gouv.fr.
• French Highway Code, Article R412-36 (pedestrians outside built-up areas), legifrance.gouv.fr.
• Fédération française d'athlétisme (French athletics federation), advice on road and trail running, athle.fr.