In late autumn, winter, and early spring, the sun rises later and sets earlier, limiting your daylight time for exercising. When walking, running, or biking, it’s best to prepare before heading out the door for a nighttime workout. Let’s look at ways to reduce your risks and enjoy exercising outside at night.
Plan Ahead And Bring The Essentials
While it sounds like an adventure to lace up your shoes and fly out the door with nothing but your clothes and the wind at your back, it is a good idea to pause for a moment and bring along some essentials, especially at night.
You should always have an ID in case you run into trouble. Instead of bringing an official ID and risk losing it, you can carry a piece of paper or wear a bracelet like a ROAD iD with your name and emergency contact information.
You should also bring your phone in case you have an emergency. The GPS and maps apps on your phone can show you where you are and what landmarks and resources are around you, such as the police station, hospitals, other public places, or a friend’s house, in case you need to stop by if you don’t feel safe.
Some other helpful items are pepper spray for safety and a small amount of cash in case you need to buy something or catch a ride home. Whatever gear you do bring, make sure to test it before you go. You certainly want it to work when you need it.
Be Visible While Exercising, Especially At Night
Wearing bright neon-colored clothing will help you stand out no matter when you exercise. Skip wearing colors that blend into your environment. Avoid dark clothes and wear clothing or a vest with reflective strips. If you enjoy walking, running, or biking around towns and neighborhoods, reflective strips will help motorists see you.
You should also check the weather. What you wear will depend on whether it is dry, rainy, hot, or cold outside. Regardless if it’s in the middle of the summer or winter, there are clothes and gear to make you more visible while exercising at night. If you plan to bring your dog along, they should wear reflective gear and lights, too.
Stick to Familiar Routes
When exercising at night, it isn’t the time to explore a new trail or unfamiliar part of town. Stick to streets or trails where you’re familiar with the terrain. Wear a headlamp or carry a flashlight for walks and runs. For bike rides, use a headlight. Lights can help you avoid obstacles like uneven sidewalks, potholes, or other debris. Tripping or falling while exercising at night in an unfamiliar place can make it challenging to deal with an injury.
Sticking to well-lit areas with streetlights along roads or paths can help you be aware of your surroundings. To minimize the amount of traffic you may encounter, try to avoid high-traffic areas. If you’re on the road with motorists, walk or run against them so you’re facing oncoming traffic and can react as needed. If you bike, follow the rules of the road so you and other vehicles can anticipate each other’s moves when moving, turning, or merging.
Be Aware Of Your Surroundings
You should always be aware of your surroundings whenever you exercise outside. Traffic, unfamiliar streets or trails, and other people can be risky. This is especially important when exercising outside at night.
It’s best not to wear earphones so you can hear everything around you. However, if you want to listen to music, audiobooks, or podcasts, try leaving one ear open to your environment so you can hear people or traffic approaching. Use crosswalks and obey traffic rules to minimize your risks of being injured by oncoming traffic.
Don’t be overconfident in your abilities by trying to break any speed records while walking, running, or biking. You won’t be able to see obstacles as easily in the dark as you would during the day. Instead, it may be best to do one of your typical workouts and save the speed sessions for the daytime or indoors.
Don’t be overly trusting, either. It would be best to assume every area is unsafe so you can be on your guard for any potential dangers from traffic or people. You should always trust your instincts while exercising outside, especially at night. It’s best to get out of there if something feels wrong.
Safety In Numbers
When exercising in a group, you are more easily spotted by motorists and other people. Also, you become more aware of your surroundings as everyone can pay attention and help each other if the need arises. You’re less likely to be approached or bothered while exercising in a group, especially at night.
If you want to exercise alone, let someone know you’re going out to exercise, what route you’re taking, and when you’ll return. If you don’t check in when you’re supposed to, someone is aware if you’re in trouble or delayed.
Exercising Indoors Instead Of Outside At Night
You might prefer exercising outside because you’re bored or don’t like exercising at home or the gym. However, there are ways to make exercising indoors fun. If you enjoy outdoor activities like walking or running, you could use or invest in a treadmill or stair stepper. If cycling is your jam, you could use an indoor bike or buy a bike trainer to use your outdoor bike inside. On the other hand, you may only need basic equipment such as dumbbells, mats, jump rope, or a pull-up bar if your favorite activities are weightlifting, yoga, or aerobics. Whether lifting weights or using a treadmill, you can make it fun by listening to music, exercising with friends, or watching your favorite shows.
The Takeaway
Exercising outside at night can be fun. However, it’s best to take additional precautions for your safety and reduce your risk of injury. It’s important to wear appropriate clothing with reflectors, plan ahead of time, bring your phone and identification, and let someone know your plan. While you can’t anticipate everything, always trust your instincts. If something feels wrong, it’s best to call it a night.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
