Fitness
How to run at night
It’s the time of year when a run after work seems less appealing… but here’s how to make it way more fun.
You get home from work, shrug off your rucksack and think about going for a run. It’s pitch black outside now the clocks have gone back, the weather could best be described as 'bracing' and the sofa is whispering sweet nothings to you.
But before you collapse in front of Netflix, we present a guide to kicking the sofa into touch and getting yourself outside into the evening air for an exhilarating, and safe, night run.
Hoka One athlete Adam Hickey is a full-time fireman, as well as a 64-minute half marathoner, whose hectic lifestyle means he has to train a lot in the dark. His first piece of advice is to just get out there and give it a go. “I feel faster running at night and there are fewer distractions than during the day, so you can really focus on your workout, running style and rhythm. I find I don’t check my watch as much – I run more by feeling which is great to do for at least a few runs per week. Plus, I also find I sleep better, too.”
Here are his tips for getting the most out of a night run:
1. Hit the trails
Running on a trail is kinder on the joints than the pavement
© Getty
Getting off-road is heartily encouraged when the lights go out. “I’m lucky to live by the beach in Southend-on-Sea,” says Hickey. “Beach running is great for building strength and endurance. One of my favourite night runs is along the stony Thames coastline, hurdling the wooden groynes along a three-mile stretch before getting back onto the pavement at half way and flying back.”
2. But know your route well
“I like to have ran, or at least studied, the route before so I know the main risk areas for trip hazards, climbs and descents,” says Hickey. “If you're doing a lot of off-road running at night, then the investment in a decent headtorch is worth it, as the last thing you want is to get injured tripping over an errant tree root.” Silva does a range of torches specifically for runners which are light and feature high lumens. Its Trail Runner 4X features a rechargeable battery pack so you don’t have to worry about constantly replacing the juice, and in max mode shines a hugely illuminating 500 lumens.
3. Tell others where you plan to go
If you aren't somewhere well-lit, tell friends where you'll be
© Getty
Safety from vehicles isn’t the only issue with night running. “Ideally, head out with a friend when possible, but if running solo then try to take a phone with you,” says Hickey. “I carry a cheap, basic phone that if I drop while I’m out I’m not too precious about, but if I need it it’ll do the job.” The Run Angel is also worth an investment – it’s a discreet alarm that you strap on to your wrist like a watch and it emits a disabling 128db if activated, while simultaneously letting loved ones know your location.
4. Don’t eat too much before the run
“It's best not to eat too close to any run, whether it's morning, lunchtime or evening, but equally, you need to have enough fuel to get you through it, especially if you're doing an evening session,” says Hickey. “If I’m running in the evening I'll go for some chicken, pasta and fruit for lunch so I'm fuelled and ready to go later. If I need a quick top-up before the session I might have an energy bar, but I try not to eat anything except water in the hour before a hard workout.”
5. Be seen
A snapshot of Soar's All-Weather Jacket, RRP £229
© Soar Running
You need bright, reflective and warm kit, and the good thing is it’s easy to upgrade. “Visibility is important, so wear either a reflective bib or at least clothing with reflective strips that will pick up car headlights,” says Hickey. Luckily, these days, most running brands have winter-specific kit that is covered in reflective strips, but not so hi-vis you look like a lollipop lady.
Soar keeps things stylish with its All-Weather Jacket [pictured], which features a reflective trim, seams and a game-changing weatherproof fabric that protects you from all winter can throw at you. The DHB Flashlight run tights take the reflective tech from its popular Flashlight reflective cycling range and transfer it across to its running kit.
Alternatively, if you’re lucky and it’s milder, 2XU’s Reflect Compr calf compression socks do a grand reflective job. And for a hat that glows in a rainbow of reflection, Extremeties’ Maze Runner Took will do a smashing job. Finally, for shoes, look no further than On’s Cloudflyer Waterproof (mightily reflective, and keeps the rain out as well) and Hoka One's reflective One Mach Fly At Night, which is fast becoming a staple for nocturnal joggers.
6. Vary your sessions
Running at night will usually give you more space in built-up urban areas
© Getty
The great thing about running at night is that it frees you up to work the session around your daily routine. “Some runs can be specific sessions such as kilometre or mile repetitions, or they can be steady 6 to 10-mile runs,” says Hickey. “It all depends on how the rest of my week looks work-wise and if I have an upcoming race. As a husband, father, firefighter, athlete and coach, I have to be pretty flexible with my training, so night runs vary a lot each week – which is great in terms of variety, and I encourage my coached athletes to do the same."
7. Don’t sit down
For Hickey, it’s a constant struggle to beat the draw of a warm house after a hard day at work. “One of toughest things when I get home is motivating myself to get out running. I find the best thing to do is just get changed straight away and get out the door. Sitting down, even for a few minutes, is fatal. Once I'm out there I'm fine, I know it's not going to last that long, and I'm giving myself the best chance I can to get in the shape I need to challenge at the big races.”
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