Fitting in three runs a week often means running in the dark and that means being extra cautious about where and how you run. Please find a list below of key rules we think every runner should follow when running at night.

1. Be aware.

When running its easy to zone-out especially when listening to music or running the same route, but its important to pay attention to your surroundings as well. Simply being aware can be the difference between minutes or seconds of preventing an accident, especially in the dark when it becomes harder to distinguish objects from people.

2. Run a familiar route.

We wouldn't advise you to explore that new remote trail or plan a new route though the neighborhood. Stick with the paths you've run a million times. However, don't run the same route every night either. This may create a pattern for unwanted people to track you. Instead have a selection of routes that you're comfortable running and switch it up every night to keep it random. 

3. Carry an ID on you.

Whether it’s a driver’s license in your pocket or an ID bracelet, it will prove useful if the emergency responders need to identify you and contact loved ones.

4. Run against traffic.

Facing traffic as you run not only provides drivers a clear view of what’s ahead of them, but also gives you a visual of oncoming vehicles in case you need to make any last-minute maneuvers. If possible, try avoiding rush hour times—the less cars you have to deal with the better. If you find headlights blinding, wear a cap or visor.

5. Run with a buddy or join a running group.

As cliché as it may sound, safety is truly greater in numbers. Women should especially avoid running solo after dark in poorly lit areas.

6. Bring a mobile phone.

A phone can prove useful for not just for calling someone if you've injured yourself but most now have tracking software which means your family members are able to track you whilst out running. Luckily for us most people carry there phones just ensure there's enough battery to last the whole run. 

7. Ditch the headphones.

Or if you must listen to music, leave a single earbud in so the other ear can hear for oncoming cars, trains—and even people. 

8. Wear reflective or brightly colored clothing.

Make sure when you leave the house to wear neon or light -reflecting clothing. Wearing a headlamp also helps to light the way and works to alert vehicals of your presences.