10 tips for running at night

We get it. Running during the day doesn’t come easily to all of us. So running at night might seem even less likely. But research shows if you do manage to go for a run at any point during a busy day, not only do your energy levels increase, your quality of sleep does, too. It turns out that getting active later in the day might do even more to improve sleep quality and length. 

Given reports indicate around 62% of adults say they have poor sleep, which can lead to poor focus and increased stress and irritability(and more negatives) during the day. If you feel like your sleep could be better then you might want to try running at night. 

As well as boosting your sleep, night running could also boost your athletic performance. Temperatures are cooler (and routes are quieter) once the sun goes down and studies show the ideal temperature for running is between 44° F and 59° F (7–15° C). 

However, while there are benefits, running in the dark is not without dangers. Safety is incredibly important and by no means a given. Below, we’ve gathered 10 suggestions to help you get the most out of running at night, including some important safety tips.

1. Use night running to break “bad” habits

Night running can help you curb the behaviors you may not want. Instead of heading straight for the couch, or the fridge, when you get home, change into your running gear and get out there within five minutes of arriving home – yes, this is the challenging part. Five minutes and out the door so you have no time to argue with yourself.

2. Take your phone with you

Nearly 40% of US adults do not feel safe walking at night. So taking a phone when you go out is critical. From being able to call a taxi if you run too far, using maps to find your way home, texting anyone that may be waiting if you’re taking longer than you thought, to simply being able to reach someone in an emergency. 

3. Get to know the emergency safety features on your devices

Knowing how to use the potentially life-saving emergency features on your devices is important. For iPhone 8 and newer, press and hold the side button and one of the volume buttons until an emergency SOS slider appears. Then drag this slider to call the emergency services. 

If you continue to hold the buttons then a countdown will start and an alert will sound. Keep holding them and your phone will automatically call the emergency services. 

For iPhone 7 and older, you need to hit the side button five times in rapid succession (just three in India). To be certain of the right combination for your device, take a look at Apple’s emergency support page. Here, you can also see how to easily set up your emergency contacts.

For Android users, the features differ depending on the manufacturer and model. Search for “SOS” or “Emergency” in your phone’s Settings to discover what you need to do.

Most smartwatches are also packed with handy functions to keep you safe in an emergency – like live tracking or sending an automatic message to an emergency contact in certain situations.

4. Stay in well-lit and busy areas

The best place to run at night is, most likely, along your local main street. It will probably be scattered with restaurants and night-friendly places, and the wash of lights makes it easy to see where you’re running. When it comes to people who can see you out and about, more is better.  

If running in busier areas isn’t for you, headlamps could be a great way to run where you want with added safety. Ask your local running specialist store if you can try before you buy.

5. Night running gear

Reflective gear is a must for night runners: it helps make sure you’re seen. That’s why we designed a new line of products and reimagined some of our best-sellers with ultra-reflective details for high visibility even in low-light conditions. 

Light up the dark in the Lumos Collection

The Lumos collection features performance products for every part of your body that are highly reflective for added visibility, illuminating whenever light hits them.

Discover

Another thing to consider when night running is wearing shoes that can be easily seen. We recommend the Cloudflyer Waterproof or Cloudmonster Lumos (which, like the Lumos apparel collection, is all about being seen in the dark) as both feature reflective elements. No excuse like a new habit for new shoes, right?

Keep in mind that temperatures drop at night, so you might want to get clothing that can help with this. Versatility is key, go for gear that can easily be adjusted from warm to cold conditions. Pieces like the Zero Jacket and the Weather Vest work well as they provide extra warmth but you won’t overheat or feel weighed down in them. 

6. Track your run

Run-tracking smartwatches and apps such as Strava, allow selected contacts to see where you are during your run. A bonus of using a tracking app is that you compare how you run the same route during the day with how you manage at night. Just make sure you’re careful about who has access to your running profile.

7. Listen to voices or nothing at all 

If you usually listen to music on your run, try listening to an audiobook or podcast instead. This is for two reasons. The first is that music can over-stimulate, which may keep you pumped after the run is over and make it hard to sleep. The second is that you’re probably better able to pay more attention to what’s happening around you. With only a voice in your ear, you can better hear anything that might require attention. It’s best to run with nothing at all, of course, so you can focus entirely, but if you really don’t want to do this then why not use your run as your chance to catch up on a book or similar? 

8. Plan your meals

Night running means going out at a time when food might be on your mind. Generally speaking, you should try to eat around two or three hours before you run. If you can’t wait that long opt for a small snack (fruits and nuts are an easy win) before you head out. This will give you an energy boost and stop you from feeling like you’re running on an empty stomach. 

The best foods to eat after your run are simple foods such as a protein shake, peanut butter and banana, or greek yogurt. Recovery is just as important as running itself, so it’s best to make sure you treat your body right by fueling well (even at night) and getting enough sleep. 

9. Run with someone

Running with other people can be a great way to catch up with friends, and being in a group is safer than being alone. Inviting a friend for a run can be a great way to stay committed – you’re probably more likely to go if you agree to run with somebody else. In the same way, joining a night running group (just like with any other sports team) can create new friends and opportunities to meet people – all while getting fitter. Plus, running with others might even help you push the pace if they’re strong runners.

10. Rest and recover properly 

Some people worry that running at night might keep them up. Science suggests this is not the case, but we’ve put together a few tricks for after your run that should help to get you primed and ready for the sleep of your life:

• Get home and stretch for 10 minutes. Focus on calves, quads, glutes and back.

• Add nutmeg or turmeric (both are believed to aid sleep and relaxation) to your post-run snack. Need help introducing them to your diet? Here’s some tips for nutmeg and for turmeric.

• Have a shower, alternating between warm water and cold for 30 seconds each, then finish under warm water.

• Drink chamomile tea. 

• Spend a few minutes stretching your back and shoulders right before you get into bed as this can improve the quality of sleep.