Staying Safe In The Dark
We have gathered a group of people that are passionate about fitness, health span, and health. Each of us is time-starved from busy schedules that include family first, work, and training. This has led to a lifestyle of early AM training sessions out of necessity. To us, this is not a fad, a New Year’s resolution, or a quick fix. This is our life. We would like to share some ideas and secrets we have learned from this development. We have all learned from mistakes and benefited from maximizing this time.
One of the most important topics for an Early AM Warrior is safety. If your morning workout includes going outside, then you should consider how to maximize safety. You can assume nothing will ever happen to you, or you can prepare and prevent it.
Is your neighborhood or where you are waking up a safe place?
Moose Herring, MD (Sports Med. Ortho):
One of my favorite travel activities is to do an early sunrise run to explore the surroundings. Running around a new place to see the sights at sunrise can be an incredible experience. I look for routes on Strava, Map My Run, or ask friends.
You should see and be seen. Sunrise this time of year is around 7:30 AM. This means you are running in the dark. Invest in a headlight or chest light. If you can see you are much less likely to step in a hole, fall on the ice or not follow the path or road. Usually early in the AM you do not need a rear facing light. If a car is coming up behind you GET OFF THE ROAD. No pace, interval or time is worth assuming a car will see you. They are not expecting a runner or walker as they speed toward work, adjusting their music and shoving in breakfast. They do not see you. Wear a light and don’t take chances
If you are going to train outside in the dark, have something on your shoe or wrist that identifies you and lists any medical emergency. I have used road ID (roadid.com) for many years. The little tag is easy and clear. Your phone will not likely help if it's password-protected.
Carry your phone in case you need to call for help. If you are like me, the early sessions are solo. Your phone is your direct link.
Mistakes: Just because the route looks great does not mean it’s safe. I’ve been chased by dogs, screamed at by bouncers, and heckled. Do your homework, ask before you go.
Tricia DeNardis (Dr. of PT, Pullup/Pushup Queen, Fitness Badass)
99% of my runs are done before the sun is even considering waking up. Safety is a big deal for me, as an equal amount of these runs are done solo.
As I’m not always able to run in well lit areas, I always make sure to wear a headlamp so I can see what is in front of me. I also wear a light up vest by Noxgear. It’s lightweight, reflective and lights up like a Christmas tree (you can be seen up to ¼ mile, in any direction in this thing.) I run on sidewalks wherever possible and face traffic if not. Just because I can see a car, and even fully lit up, people are always distracted with what they have going on (texting while driving, not fully awake). You can never assume they see you.
One of the most frustrating things about being a female runner is worrying about general safety outside of the obvious above. All too often we hear of women who are physically attacked on runs and unfortunately, it’s the world we live in. I only wear Shokz/bone conducting headphones, so I’m able to hear what’s going on around me (you can hear your music/podcasts and crickets chirping at the same time). I also carry pepper spray on me. There are many runner specific protective devices that are on the market right now.
Ultimately? Taking a self defense class is the single most important thing you can do self protection. This is on the top of my own priority list for 2025. You can never be too careful!
Mistakes: All of them ;-) Running alone, in places I had no business being in. Think dark allies in cities around the country while traveling, running without any form of self protection. Running without headlamps or reflective gear. I essentially wrote the book : “Reckless Running” 101 in my 20’s. (I just never published it ;-) )
Jodi Cash (Nutrition Coach, Fitness Addict, Integrative Health Coach)
Safety while running or training outside makes me think of multiple things…weather, protection, and comfort. If you’re going to train outside, my first and primary piece of advice is to be aware of your surroundings and don’t get too comfortable. Whether it’s someone pulling out of a drive through not expecting to see you on the road or sidewalk, or a bear on the edge of the sidewalk (yes, this happened to a friend of mine less than ¼ mile from my gym) you need to be aware.
There are multiple things you can carry with you, but the best self defense is awareness. Also, let someone know your basic route and how long you’re going to be out. I think addressing environmental issues is a little more straightforward- dress for the temperatures, precipitation, etc whether it’s really hot or really cold. And, I’ll be the first to say that I’m going to opt for staying inside and getting on the treadmill or spin bike if anything doesn’t feel “right.”
Mistakes: When it comes to personal safety, I don’t really have any mistakes to speak of, because I am probably overly cautious and that’s okay, because I don’t want to spend my workout looking over my shoulder. We all know too many stories about tragedies that have happened to runners, cyclists, etc and I don’t want to be on that list.
Ryan Nelligan (Ultra Runner, Running Enthusiast)
If you’re going to run outside early in the morning, there are a few things to consider.
#1) Can people and cars see you? I’d recommend investing in a bright headlamp (ex: Fenix). Don’t wear all black clothing. Most running clothes have some sort of reflective material on them. There are also light up vests or reflective vests available.
#2) Are you aware of your surroundings? You need to be able to hear cars coming, so don’t wear noise cancelling headphones. Bone conduction headphones like Shokz are a great idea.
#3) Make sure you are familiar with your route and area. You want to stay on roads with a low speed limit, ideally sidewalks available, or at least roads with wide shoulders,
#4) Unfortunately, women need to be extra careful & prepared for self defense. You may consider getting a mini pepper spray just in case.
Mistakes:
I’ve made mistakes regarding all of the above points. I’ve gone for a run with a headlamp, only to find out mid-run that it wasn’t fully charged. I’ve definitely blasted music too loud for me to hear cars around me. I’ve run all the way down Patterson early in my running to where it was 55 mph speed limit with no sidewalk or shoulder. And I’ve been chased by a homeless guy running through what I later learned is called “Heroin Alley” with no form of self defense. Luckily I got some speed! :)
Final Thoughts:
Early AM sessions can be the key to fitness and healthspan. Take the time to consider safety. Get a light, get a road ID, consider self protection, and phone carrier. Know your route is relatively safe and never assume that a car sees you.