Top Tips for Running in the Dark
Running in the dark can be great fun, with the darkness limiting your sense of vision and therefore sharpening your other senses and your perception of speed! It can sometimes be a bit spooky, especially on the trails and in the woods where every cracking twig or bird call sounds like a spectre! Don’t be afraid though, we’ve got some top tips to help aid your confidence when running and racing in the dark!
Start Small
As with any new aspect of your running training, starting small and building up gradually is advisable! I’d suggest picking a familiar loop that you’ve done in the daylight, and maybe just do the last few km/couple miles in the dark to ‘ease into running in the dark’! As you gain confidence, then going further on these easy runs in the dark will help you get comfortable and you can add aspects such as fueling, checking your kit, changing up the routes and really dialling in those race-day requirements!
Save speed work for daylight
Running in the dark can make you feel like you’re sprinting along, even on an easy run! The lower light and visibility can be exacerbated with a torch beam offering less depth in what you see too.
When running at pace we are more likely to miss uneven terrain and we want to avoid twisting an ankle or tripping over any hard-to-see obstacles, so stick with the easier efforts. If you start to feel more confident and you are going to be racing at a faster effort, then opt for shorter efforts at night or a progressive run may be a good option here!
Run with a friend
Company can make runs even better and enjoyable for many of us, so consider asking a friend who may be training for a similar event too or just be willing to join you! We know lots of runners will take out their furry friends for a run to tire them out before bed too! Company and a training partner can also be helpful and key for safety too. Don’t run in the dark if you feel threatened or scared.
Take a torch - remember to charge it!
A head torch so you can see your feet but also be seen! There are plenty of options on the market, from chest lights, head torches and handheld options, try out different options and find what works for you - lumen value (how bright the torch is), battery life, comfortable fit and adjustability are all key factors to consider. Finding one with a ‘friction’ pivot, versus a clicking ratchet can be great to allow for total control of where your beam points! Test out smart lighting options and reactive modes which can be perfect to maximise your time on the trails, minimise fussing with the torch and allow you to get on with the bit you enjoy - running! A red or green LED option can be a bonus for map reading and group running too!
More than one light option can also be helpful. The last thing you want is to be halfway through a run, atop a cold, windy hill in the middle of the night and then - POOF! - your light has gone out and you’re stuck without a way to navigate back! A spare torch and/or batteries is often mandatory for longer events, so please check your kit list from Maverick to ensure you’re ready to go. A second light source can also add depth to the shadows of what you see, by lighting from multiple angles and increasing your ability to perceive depth whilst moving at speed!
Know where everything is
Pack your running vest, rucksack or belt in the same order every time. This makes it easier to find your gels, water bottles, or whatever else you might need in the dark through muscle memory! Once it becomes second nature, on both runs in the daylight and at night, it’ll be so much easier to get what you need whilst on the move. Be sure to test out your gear fully, checking the fit and where you pack things in daylight runs first of all!
Finally, be safe!
When heading out in the dark, make sure you tell someone where you’re going and your plans. Running with a partner as well can be super helpful, and ensure you both have emergency contact details, share your exact route (and stick to it!) or even use a live tracking option. Make yourself visible in high-vis clothing, or use a red rear light for urban runs. Narrow country lane crossings, unexpected route changes and other hiccups can happen! Being prepared and highly visible can prevent a little ‘oops’ moment from becoming a big problem! Preparation is key; be sure to make sensible decisions, and being visible can reduce the risk of accidents too! High-vis colours like neon yellows and oranges, reflective striping and red lights can be helpful here! If running along or near busy roads, a red light can make you much more visible, with the movement of the red light adding to how noticeable you are!
If you are heading out for a long time, then adequate clothing and a couple of spare layers in the event you have to stop, slow or walk are super important, especially as colder months approach or if you’ll be more exposed up high! We’ll share some of our top tips on running in the hills too, but this applies especially so in the dark! You may consider taking a super light, packable ‘emergency bivvy bag’ - these foiled-lined, usually bright orange bags weigh next to nothing, pack smaller than an apple and just might save your life!
Eating something calorie-dense (whether it’s a flapjack, chocolate bar, piece of cake or whatever!) will also give your body more fuel to burn and stay warm, so be sure to pack a few more ‘spare snacks’ than you may feel necessary for the run itself. Again, slowing to stop or walk in the event of an injury may leave you stranded or moving slower and you’ll chill quickly if you’re in light running apparel and even more so if you’re damp with rain, sweat or caught in even moderate wind!
These are a few of our top tips, and to summarise, enjoy your time running in the dark, start small and be prepared! Reach out to our Runna Team for further advice if you’re training for your next Maverick trail race, building your personalised, tailored plan and accessing our Runna Premium Coaching support too! Remember, you can get your first 2 weeks of Runna for free using the code MAVERICKEVENTS
If you fancy running on trails in the Dark and want to do it in a safe guided environment with plenty of other runners around you, you should sign up for one of our Dark Series trail races. Our Dark Series routes are carefully plotted to suit all running abilities, whether you're a beginner or a veteran of the trails.
At the time of publishing this article our upcoming Dark Series races are:
The Maverick Exposure Lights Dark Hampshire 2024
The Maverick Exposure Lights Dark Castle 2024
The Maverick Exposure Lights Dark Oxfordshire 2024
