By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Running at night can be a thrilling way to get in a workout. And if you have a hectic schedule or work at night, an evening run may be the best way to get in your miles. As a night person and running coach, I have had my share of night-running adventures. If you're not a morning runner, don't worry - it is possible to run at night and get in great workouts. These are my top tips to help you stay safe and motivated on nighttime runs.

Related Posts: Running Safety Tips

Benefits of Running at Night

There are several benefits of running at night. Some of the rewards of evening runs include:

Better sleep. According to researchers, running in the evening can help healthy people get good quality sleep. If you have insomnia, however, it’s best to run in the early evening to give your body a few hours to slow down before bedtime, the study notes.
Sticking to your workouts. Many people do not have a traditional work schedule, and nighttime runs can be the best time of day to fit in their miles. And if you’re not a morning person, you’ll be more likely to stick to your runs and get in your weekly mileage when you go at night.
Stress relief. Nighttime runs are an excellent way to de-stress from the day. You can pound out your frustrations and let your cares melt away as you focus on the run. You'll elso get a boost of endorphins from night runs, improving your mood and reducing anxiety.
Better performance. Many runners report faster running speeds at night. This can be from a combination of factors, including heightened senses that make up for less sight and higher energy levels in the evenings. If you are naturally a night person, you will have the most energy when running at night.
Cooler temperatures. If you are in a hot or humid area, night running offers relief from the intense heat that strikes during daytime hours.

Tips for Nighttime Runs

Running at night can have drawbacks, however. Visibility and safety can be bigger issues with night running than with daytime runs. Try these tips for nighttime running to stay safe and make the most of your runs:

1. Share your run.

Let someone know where you’re running as a safety precaution. You can use a running app like Strava to share your location with a trusted contact. This will allow someone to see your run in real time, and if any problems arise, it will be easy to locate you.

Related Post: 15 Best Running Apps That Are Free

2. Wear reflective clothing.

Increase your visibility for night runs by wearing reflective gear. If you are running on trails or in unlit areas, you can also wear a headlamp. Reflective apparel like a reflective vest, hat, and accessories will help other pedestrians, bikes, and drivers see you in the dark. Flashlights are also helpful for running on trails or areas without street lamps.

3. Run in well-lit areas.

Stick to areas with a lot of people and outdoor lights. You can run at a popular outdoor track or on a sidewalk in a well-lit area. Avoid desolate places where you’re the only pedestrian.

4. Obey traffic rules.

Don’t run through crosswalks when you’re supposed to stop, and avoid running in bike lanes. Observe traffic and pedestrian regulations. The only exception is if you have to run in the street, then it’s best to run against traffic so you can jump to the side if needed for oncoming traffic.

5. Stay alert.

Make sure you can hear your surroundings and be alert. Don’t wear earbuds or headphones while running at night. With reduced sight, it’s crucial to be able to hear everything around you. Some runners choose to carry pepper spray for evening exercise as an extra safety precaution.

6. Run with someone.

Partner with a running buddy or join a running group for safety and more fun on the run. Or, run with your dog for improved security.

7. Carry an ID on the run.

Always carry an ID with your full name and contact details when running at night.

8. Know your route.

Stick to familiar routes when you run at night. It’s not the time to experiment with new places when you can’t see well.

Related Post: How to Create a Running Route

9. Vary your routes and run times.

This is an excellent general safety tip, especially if you run alone. Change up your routine so someone wouldn’t be able to predict when and where you run every day. (Also, mixing up your routes and paces is essential for training to improve your fitness level). You may want to alternate some early morning runs with some runs at sunset, for instance.

10. Follow your instincts.

If a situation or person seems dangerous, follow your intuition and avoid the situation. Don’t be afraid to change your route, cross the street, or go into a store or public place if you feel threatened. It’s better to be safe than to be polite or worried about what people think.

11. Bring a form of payment.

I recommend always having a form of payment on runs. You never know when you’ll need to stop and buy a drink or pay for transit. Set up Apple Pay or Google Pay on your cell phone for a seamless form of payment you can access from your phone anytime.

12. Wear a headlight.

If you’re running in an area that is not well-lit, wear a headlight. This will help you see where you’re running and allow others to more easily identify you in the dark. Other reflective materials can also help you on the run by allowing people to see you more easily.

FAQs

Is it good to go running at night?

Running at night can be a great way to get in your workout. If you’re a night person or have a hectic schedule, night runs may be your best option to stick to a training program. Running at sunrise and in the early mornings isn't an option for everyone, and night runs offer an alternative.

Is it ok to run at night before bed?

Running at night is fine for most people and can even help with sleep. Allow at least 2 hours to unwind before bed, though. Do a cooldown and a nighttime sleep routine to improve your relaxation and give your heart rate time to slow down. You may need more than 2 hours to wind down if you have insomnia or other sleep issues.

Ultimately, night running is not for everyone but can be the best option for specific schedules and people. If you have more energy at night or a busy lifestyle with only time to run in the evenings, then night running is a great option. Take some safety precautions and steps to improve your visibility, and you can enjoy some thrilling night runs.

Need a training plan to help you crush your running goals? Head to the Runstreet Training Center for customized options. Happy running to you! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, a dog lover, an Akita mom, and the founder of Runstreet. She specializes in helping runners get faster and stronger and helping beginners elevate their fitness levels. She is based in Brooklyn, New York.

Running at Night: Benefits + 12 Tips from a Run Coach