5 Ways to Stay Safe While Running in the Dark

For millions of Americans who prefer running as their primary form of exercise, the end of daylight-saving time marks the beginning of a tough transition. While many will make the switch to treadmills, for those who work during the day running outside means running in the dark -- but that doesn’t come without its risks. Here are 5 ways to stay safe while running in the dark:

1. Unplug Before You Run – If running without your go-to playlist is a deal breaker, you may want to consider a treadmill or indoor track. For everyone else, leave your headphones at home before stepping off for your jog in the dark. While your vision is already affected by the darkness, drowning out the sounds of cars, cyclists and other potential obstacles can set you up for accidents and injuries.
2. Run Right: Stay Left – Regardless of whether you’re running in the daylight or in complete darkness, if your sidewalks are obstructed by leaves, branches, or snow, always remember to run on the left side of the road. It’s easier to avoid oncoming traffic when you see it head-on. In a study featured in the Washington Post, researchers from Finland were able to identify that runners who kept to the left side of the road had a 77 percent lower risk of being hit by oncoming traffic compared to those who chose to run on the right side. If a clear path running against traffic isn’t available to you, it may be time to find a new route.
   
3. Shine Bright – In addition to being able to see traffic, it’s important that traffic is able to see you. Incorporate clothing with light-reflective material into your running wardrobe while staying away from dark colors, like black or navy blue.
   
4. Have a Guiding Light – In addition to light reflective clothing, headlamps are a great way to alert oncoming traffic of your presence. Headlamps also provide a way to see potential obstacles in front of you, like sticks, ice, or wet leaves that could cause you to trip or twist an ankle. If you don’t have a headlamp, visibility belts and vests as well as flashlights serve as great alternative sources of light.
   
5. Bundle Up – As winter rapidly approaches, protect yourself from freezing-cold temperatures by wearing extra layers. Bundle up with thick socks, hats and gloves to avoid frostbite or windburn. If the cold temperatures combined with a freezing windchill turn a quick run through the neighborhood into a jog through the arctic tundra, it may be time to consider an alternative form of cardio.

So whether you’re training for your next marathon or just hoping to get in a few steps before work, we hope that you stay safe while running in the dark. However, if your run in the dark results in a fall or a twisted ankle, you can always rely on CareWell Urgent Care to get you back on your feet.