Take Back the Night

By Victoria Cusack

Running in the dark can seem like a daunting prospect, especially as a woman. As the daylight hours diminish, so might our motivation to get out there and run, jog or walk. Winter can pose a number of challenges; rain, snow and freezing sleet can certainly be unpleasant, but for many of us, the real concern becomes safety, and the fear of being outdoors alone in the dark, with minimal visibility.

But let me convince you of the many benefits of getting outdoors and active during the winter months, and how to do this more safely.

Six reasons to embrace the darkness…

 1) Firstly-  running or walking in the dark as a group can be quite exhilarating. There is something about the dark that instinctively makes us want to run a bit faster (or a least try). With a decent head or body torch, you can light up the path, and there are a number of run groups based in Leeds that offer evening led walks and runs so you can enjoy safety in numbers. You can find your local Leeds Run Group by typing in your postcode on our website groups section Leeds Running Group Listing | Run Leeds

2) Secondly, running outside when the temperature drops uses more energy, so your body will be working harder to stay warm and therefore burning more calories for the same number of miles. So, if weight loss is one of your goals this is a win win situation!

3) If the prospect of running in public doesn’t really appeal, then the anonymity of the darkness means that no one will see your grimacing face as you attempt to tackle a hill climb. Nor will they see your mismatched compression socks and mud splattered slightly sagging running tights combo. But flippancy aside, you will need to make yourself visible in some way, especially if you are running on roads – so more on reflective gear later!

4) You will gain huge amounts of kudos from the friends, family and the running community, as you are no longer some summer ‘fair-weather’ walker or runner, but a proper hardy Yorkshire lass, or lad –  and you will feel somewhat empowered by this. Even if some people will still consider your night jogging pursuits somewhat strange.

5) Being outside and being sociable is great for our mental health and well-being. Ideally, if you can get out in daylight hours during these winter and vitamin D deficient months, this would be best. But this may not be a possibility if you have work and/or family commitments. Spending time outside, and being active with other people, even when it is not daylight, is still really beneficial. And if you really can’t face a full workout in the cold/dark, then find a buddy and walk or jog to your local gym or leisure centre, so at least some of your workout is outside. You can find your nearest Active Leeds Centre and opening times here Our centres | Active Leeds

6) Lastly, as I have discovered more recently, there are a whole host of running and walking events that are held at night.  The Winter Solstice Winter Solstice Strider 2023 – Event | Run Leeds a 5km or 10km to celebrate the shortest day (or longest night), is held annually in Bingley, St Ives, a hilly but super friendly trail run.

There are also plenty of ‘Dark Skies’ races Trail Outlaws: Dark Skies Run Series to choose from. These events provide an experience of the beauty of the night sky in areas without light pollution, supported and marshalled. A truly different experience if you are up for something memorable or need some motivation to keep running in the winter months. These trail runs tend to be held in stunning national parks and areas of outstanding beauty, which I acknowledge is not without irony, given the run is in the dark.

The Moonlit Memory Walks Fundraising Event | Moonlit Memory Walk  are also hosted around the country, where you can both fundraise and celebrate a loved one with hundreds of other walkers. Leeds recently put on a Shine Night Walk Shine Night Walk Leeds | Cancer Research UK to raise money for cancer research UK, and have another event planned for 2024.

Tips for Running & Walking in the dark

With the right preparation, hopefully your experience of running or walking in the dark will be enjoyable, rather than something to be fearful of. There are a couple of issues that are worth considering before you tie up (and double knot) your laces to set off…

• Visibility – a torch is essential, and your phone isn’t going to suffice I’m afraid. If you are running or jogging, a head or chest torch is going to be better to allow your arms the freedom to move naturally. There are a few choices on the market, and prices vary, so make sure you do some research first. My own personal preference for shorter runs, is a chest torch rather than the head torch. I find that the chest position is more comfortable less and the high lumens offers a wider beam to light up the path ahead. Just make sure to charge it up fully before you set off, and depending on how far/long you are heading out for, be sure to check the battery life. Please  note – the colder the temperature, the quicker your battery will drain.

• Clothing –  As with the torch, some elements of reflective clothing are also important, for cars, bikes and pedestrians to see you. . You can get some pretty reasonable reflective gear these days, from jackets that are made totally of reflective material, and light you up like Christmas. Mine is a £20 cycling jacket, but also provides a toasty warm running coat, and is waterproof too. There are also some simple high-vis armbands and belts that you can add to your outfit, if your clothing doesn’t have it on already. If you are running with your canine friend, make sure that they have reflective gear on too. My aptly named Border Collie, Spook, has an awesome reflective and waterproof harness, which illuminates bright white (in contrast to the mud, which becomes more apparent when we return home).

• Safety – if you are a little fearful of running in the dark, then find a friend to run with, or join your local running club, mentioned earlier. Always take your phone with you, (you can get phone holders or running belts quite reasonably for this purpose). If possible, let someone know where you intend to go, and roughly when you aim to be back. You can also share your live location with a friend, partner or family using WhatsApp, so they can also track your run or walk.

• Be mindful of other walkers and runners – you can equally terrify the life out of someone by running up quickly behind them in the dark. So say hello, or warn them you are approaching in a friendly way and give them plenty of space as you pass, or change route so you are not behind them. I tend to run in the early morning if I am running alone, with the knowledge that the dawn daylight is coming soon. The early morning walkers/runners seem more friendly than the evening crew for some reason. I also find the dog can provide some reassuring company, although make sure you practise this with your dog first in the daylight, and be mindful that picking up poo in the dark can be tricky!

• Ice – winter also brings the issue of ice, black ice being the most likely to result in a painful fall. It is always best to check the temperature before you run. Days of rain followed by minus temperatures may require you to seek out a treadmill instead or an indoor workout instead.

• Route – if you are not fortunate enough to live in an area where you feel safe to run or walk, then please do check out your local run group. They will have trained run and walk leaders, who will have already risk assessed a route for the group, and will make sure you all stay together. Also, unless you are running a route that you know incredibly well, it is probably best to stick to roads and well-marked paths in the beginning. I love running off road, but in the darkness, it isn’t always easy to decipher a tree root, bog or boulder. It also probably isn’t the best time to go exploring, unless you are very experienced at doing so.

• Confidence – like most things, the more you do it, the more confident you will feel, soon it will feel as natural as running in daylight. So, go on – get ‘lit’, get running and ‘Take Back the Night’.