The Ultimate Guide to Running at Night: Tips, Advice & Benefits

For many people, running at night is unavoidable due to their jobs, lifestyles and other commitments, while others run at night simply because they prefer it. There are certainly benefits of running at night but you should always do so safely.

So, what are the secrets to running at night safely and having a great workout? Here's our quick guide.

1. Take your phone with you and get to know its emergency features

Safety should be your number one concern if you're running at night, so always take your phone with you. At ASICS, we have unisex waist pouches, waist packs and arm pouches, all of which allow you to carry your phone securely without it getting in your way. You can use your phone to help you navigate, call a friend or a taxi if you run too far and alert the emergency services in a worst-case scenario. The flashlight may also come in handy if visibility is poor.

Not a lot of people know that their phones have in-built emergency features that can provide reassurance when running at night. Here's how to use them:

• Apple phones - If you have an iPhone 8 or newer, squeeze the lock button and volume button together for five seconds and your phone will call the emergency services, let out a siren noise and send your location to your emergency contacts.

If you have an iPhone 7 or older, press the side button five times rapidly to do the same thing. Take a look at Apple's emergency support page for more information.

• Android phones - The emergency features on Android phones differ depending on the make and model. Search for ‘Emergency' or ‘SOS' on your phone's settings or look online to find the right buttons to press on your handset.

2. Wear specialist night running gear

Another safety tip when running at night is to adjust your wardrobe accordingly. The most important piece of night running gear is reflective clothing that makes you easily visible to cars and other vehicles. If you're running on footpaths, bridleways or byways, then headlamps will light the path ahead and give cyclists and pedestrians plenty of warning that you're coming.

Dressing for the weather is another important consideration. Thin layers such as running jackets that you can put on or take off depending on the conditions are the way to go. We stock a great range of running jackets for men and women.

3. Eat small snacks before and after your run

Before night runs, fruits and nuts will give you an initial burst and then a more sustained energy boost to power your way back home. If you're not sure what to eat after running at night, then stick to small, simple snacks such as Greek yoghurts, bananas, protein shakes and peanut butter. That will help to fill the gap created by the run without eating anything too heavy that could affect your sleep.

4. Give yourself time to wind down

A 2019 study found that exercising at night can have a beneficial impact on your slumber, leading to deeper, better quality sleep. However, exercising less than an hour before you sleep can have a negative impact. That's why it's a good idea to give yourself plenty of time to wind down. Taking a bath or hot shower after your run will also help you to unwind.

5. Listen to podcasts rather than music

The best advice is not to listen to anything at all when running at night so you are more aware of what's going on around you. However, if you do want to listen to something while you run, then an audiobook or podcast is better than music. Music can overstimulate you and make it more difficult to sleep after your run. A podcast is more relaxing and it also allows you to hear more of the noises around you. It's also recommended to use bone conduction headphones, as these allow for you to hear more ambient sound than traditional in-ear headphones.

6. Relieve stress and be ready to roll

One of the biggest benefits of running at night is that it helps to relieve the stress, tension and frustration of the day. It eases the muscular tension that you may have from sitting at a desk all day, lowers your blood pressure and releases endorphins to boost your mood.

Another benefit is the fact that your body is already warmed up and ready to go. Most people's muscles and joints tend to be stiffer and tenser in the morning, so switching to running at night could help to reduce the risk of injuries.

Running at night isn't for everyone

There are benefits and drawbacks of running at night and it certainly isn't right for everyone. However, as long as you take note of our safety tips when running at night and ideally run with someone whenever you can, it can be a very welcome addition to your routine.