Fit Tip Friday: Tips & Gear for Running in the Dark

If you're a morning runner like me, you have probably noticed that it's pretty dark out there in the early hours these days. I don't think the sun even rises until 7:30 am! So if you are fitting in your run in before work, you're probably running in the dark.

How can you stay safe when running in the dark?

Though I can (and will) write a whole other post with safety tips for running in the dark, today I'd like to focus just on some useful gear that you may want to purchase to ensure you can run safely in the dark.

You Need a Light Source!
One of the most important pieces of equipment for running in the dark is a light of some sort. Now, you could just carry a good old fashioned flashlight. I see plenty of people doing that. But there are two other good options that will allow you to keep your normal running form and still see where you're going.

#1 Headlamp
You can purchase one like mine at REI or most other outdoor/camping stores or at RoadRunnerSports here. Most headlamps will have a couple different settings- bright, dim, and strobe (blinking.) The light is attached to an adjustable strap and you wear the light right on your forehead.

#2- Knuckle Lights
A headlamp works just fine, but my personal preference for dark running are the knuckle lights. These lights come in a pack of two and you wear them around your hands. (Buy them here.)

I never need both knuckle lights. Just one is bright enough for me. What I like about the knuckle lights is that you are able to aim them at the ground to see where you're running, or if someone is running towards you, you can aim them towards to the ground so as not to blind the approaching runner. The knuckle lights also do not give me a headache like the headlamp does.

Reflective Accessories:
Nathan Sports is one of the top reflective gear makers and they sell a number of options for helping you light up the night- belts, ankle/arm bands, and more! The purpose of these items is not to help you see, but to help you BE seen.

Reflective Clothing:
One of the most important pieces of gear for night running is reflective clothing. There are a ton of options in this arena.

For example, the Nike All Over Flash Jacket is an extreme version of reflective gear and an expensive one too. I think it's nearly $500! The Shield Flash Jacket is the only one I could find online and its still $350. It similar to the All Over Flash Jacket except it's only reflective on the bottom half of the jacket. (All  Over Flash Jacket pictured below)

Athleta makes a somewhat cheaper version with the Reflective Running Start jacket for  $298. I have been eying this option, but still think that $298 is a lot to spend.

As cool as these jackets look for running in the dark, you don't need to spend that much to light up the night. Brooks Running has their NightLife line of jackets and vests that might not be quite as reflective, but they get the job done. The Nightlife Essential Vest is one of my favorites:

Nathan and Amphipod both make L.E.D. vests or reflective vests like those shown below.

A vest works well since you can wear it over whatever layers you prefer depending on the weather.

Reflective Shoes:
Most running shoes these days have some reflective stripes, but many brands are taken it even further with a separate line of extremely reflective shoes. Asics is doing this with their Lite-Show line, and Brooks is doing this with their NightLife line. Pictured below are my running shoe of choice, the Brooks Ravennas from that Nightlife line. They are totally reflective and basically one step down from glowing in the dark!

                              
Don't Forget About Your Headband..
SweatyBands makes a reflective headband that is quite reflective too. Buy one here.

A few bonus tips for running in the dark:

• Ditch the music. You need to rely on all of your senses, including your sense of sound. Be aware of your surroundings!
• Run against traffic. Even if the cars can't see you, at least you will see them and be able to move off the road if necessary.

And though this piece of gear is not about being seen, I still suggest that you carry pepper spray if you're running alone in the dark. 

I have read that some runners are against carrying pepper spray. They believe that you're more likely to spray yourself than spray a perpetrator. I'm on the other side of that debate though, as I feel safer carrying it. What do you think?

Those are just a few of the right fits out there for running in the dark.

Do you have any other tips for running in the dark? Please share in the comments!

Featured Fit: Tips for Runner Safety.

By Jess in Minneapolis

Yesterday morning, I joined my friend Kelly for a morning run. It’s quite dark in the mornings now, but she was carrying a knuckle light. We were running along easily, catching up on the weekend’s events, when out of the dark shadows a man popped out at us and said, “Help me, help me! I’ve lost my glasses!” His presence seriously startled Kelly and me, and I responded quickly with a “No, thanks!!!” and the two of us sprinted away as quickly as we could.

Where was my Minnesota nice? Why wasn’t I willing to stop and help this stranger in the dark find his glasses?

Safety first. The whole thing really freaked me out. It didn’t feel right. What was he doing lurking in the shadows? He wasn’t walking a dog, or going for a run. He was just there. Why didn’t he have a phone to use for a light, or something else to help him find his supposedly lost “glasses”? The whole thing did not feel right to me, nor to Kelly. We both were freaked out, so we sprinted off as quickly as we could. Was he a predator trying to get us to stop and come over to try to help him, and then what? I don’t mean to be melodramatic, but it was weird.

I was so thankful that I wasn’t running alone, or I would have been even more spooked. Sure, it all might have been innocent enough, but in the dark morning hours, I am unfortunately not going to stop to help a man in the dark.

With that said, I think this is as good a time as any other to write a post to remind us all about runner safety. I gathered some tips from friends and family, who also run in the dark and here they are.

1. SEE AND BE SEEN! I don’t mean this in a social way, like “I only want to run around Calhoun because that’s where all the eye candy is!” Nope, I mean wear reflective gear and a head lamp or knuckle lights (you know that I prefer the knuckle lights). Road Runners Sports has a great variety of reflective vests, arm bands, etc, and they are all reasonably priced.
   
    Most local running stores in Minneapolis also carry the basics for reflective gear. Check out Gear, Marathon Sports, or TC Running Company, and they can set you up with some helpful safety gear.
2. MACE. I carry mace with me on runs. 
   
   I found my handheld version on Road Runners Sports. You can buy a similar one for just $11.99 here. Fortunately, I have never actually had to use this, so it has lasted for many, many years. Just be careful not to accidentally spray yourself!
3. NO MUSIC. Do not listen to headphones when running in the dark. You need to be aware of your surroundings.
4. CARRY YOUR PHONE. iPhone has a really good “Track My Phone” app if someone at home is worried about you. And of course, it's just a good idea to have your phone handy if you do have to call 911.
5. RUN SAFE ROUTES. Try your best to run in busy, well-lit areas. I know this isn’t possible for some people. It might mean driving to a different area of town, but it’s worth it for your safety.
6. BRING YOUR DOG: Let's face it, Matilda is not very intimidating, but just having a dog with you might discourage the creepsters from approaching.
   
7. DON’T OVERSHARE. Don’t post on social media what time you run or your route. This sort of thing was mentioned on my 10 Things Runners Need to Stop Posting About on Facebook. You don’t want to share all the details of when/where you’re running, as you never know who might somehow access that information. I am careful to be vague here on the blog about where and when I run. I switch up my routes quite frequently, and Dustin always knows where I’m going and when I should be back.
8. Yet..DO OVERSHARE. Say what? Wasn’t tip #7 to not over-share? I am suggesting that you over-share your route, your expected pace, and what time you should be home with your roommate, your spouse, or even just text a friend so someone knows. Like I said, Dustin always knows where I'm going and when I should be back. If you’re out there running in the dark, you want someone to know when to start worrying about you if you aren’t back by an expected time. And if you are having a terrible run, hopefully you followed tip #4, and can call or text that friend so they know you’ll be a bit late…or maybe they can come give you a ride!
9. LISTEN TO YOUR GUT. If it doesn’t feel right, you don’t have to stop to help someone. Predators take advantage of our tendency to want to stop to help. Yesterday morning, it just didn’t feel right to stop and help this guy. Who knows, maybe we did the wrong thing. Maybe this guy really needed our help….but again, why was he out walking so early in the morning if he was not capable of finding lost glasses?  If he really lost his glasses, I guess he’ll just have to wait until the sun comes out to find them.

I hope that some of these tips will help you stay safe, but most of all, I am really hoping that none of you ever find yourself in a dangerous situation on a run. But if you do find yourself in a bad situation…

• Scream “FIRE”. People are more likely to help if you scream “FIRE” than “RAPE” or “HELP ME”. This is sad, but true.
• MACE- spray away.
• RUN! Just one more reason to be in shape.

Locally, there are a few trails I definitely avoid when it's dark and I'm alone:

• Minnehaha Parkway: It's just too dark and secluded on a good portion of the running trail
• Cedar Trail: Same here. I feel like both the Cedar Trail and Kennilworth Trail are not as busy or as well-lit as others, and the trails just arne't as close to houses/residential areas in case of trouble.

**This post is focused on runner safety from predators, but there are other dangers that could affect runners: wild animals, rabid dogs, icy patches, distracted drivers, weather, etc. but I think some of my tips could be helpful against those dangers as well.

Stay safe out there runners!

P.S. Isn't this face intimidating?? Watch out now!