Expert Advice For Staying Safe When Running After Dark

Stefan Northfield, Strategic Lead at Black Onyx Academy, former Royal Marine and Close Protection Officer, shares his expert advice on staying safe when running after dark.

"Running is a fantastic way to maintain physical and mental wellbeing, and nobody should feel they have to give it up simply because the evenings are getting darker. However, personal safety should always be a priority.

Drawing on my military and close protection experience, I would always advocate taking a proactive approach to personal safety. It's about recognising potential risks, making sensible decisions and reducing your vulnerability before a situation develops."

1. Avoid Running Alone Whenever Possible

My number one piece of advice is simple: don't run alone in the dark if you can avoid it.

Wherever possible, run with a friend, partner or, ideally, a group. Running clubs are an excellent option, offering safety in numbers alongside the social and motivational benefits.

Being part of a group can reduce your vulnerability, provide additional awareness of your surroundings and ensure someone is immediately available to help should an incident occur.

If running with others isn't possible, consider adjusting your running schedule to daylight hours or choosing a busy, well-lit location.

2. Plan Your Route and Tell Someone Where You're Going

Preparation is one of the most effective personal safety measures.

Choose familiar, well-lit routes where there are other people around. Avoid secluded footpaths, parks, wooded areas, poorly lit alleyways and unfamiliar shortcuts, particularly after dark.

Before setting off, always share your planned route with a trusted friend or family member, making sure they know exactly where you intend to run, what time you're leaving and your expected return time. This ensures someone knows where you should be and when to raise the alarm if you fail to return.

Consider sharing your live location through your phone or a running safety app, allowing someone you trust to monitor your progress if necessary.

Ensure your phone is fully charged and easily accessible in case you need to contact someone or call for assistance.

Where possible, identify safe locations along your route, such as shops, petrol stations or other staffed premises, where you could seek help if needed.

Remember, the shortest route isn't always the safest route, and making sure someone knows your plans could make all the difference in an emergency.

3. Maintain Situational Awareness

One of the most valuable skills I developed during my military and close protection career was situational awareness.

This means being conscious of your surroundings, recognising anything unusual and identifying potential risks before they become a problem.

Avoid wearing noise-cancelling headphones or listening to loud music that prevents you from hearing approaching vehicles, cyclists or people.

Periodically scan your surroundings, remain aware of who is nearby and trust your instincts.

If something doesn't feel right, don't ignore that feeling. Change direction, move towards a populated area or seek assistance.

Awareness gives you time to make decisions, and time creates options.

4. Make Yourself Visible

Visibility is essential when running in darkness, particularly around roads and traffic.

Wear bright, reflective clothing and consider LED armbands, illuminated running vests or a head torch.

Reflective materials help drivers see you, while appropriate lighting can help you identify uneven surfaces, obstacles and potential trip hazards.

When running on roads without pavements, face oncoming traffic where safe and appropriate, following the Highway Code. Take particular care around blind bends, where crossing to a safer position may be necessary.

5. Carry a Personal Alarm

A personal safety alarm or whistle is a simple, inexpensive piece of equipment that can help attract attention if you feel threatened or require assistance.

Choose something lightweight, easy to activate and accessible while running.

However, remember that an alarm is an additional safety measure, not a guarantee of protection or a substitute for awareness and sensible decision-making.

6. Avoid Predictable Routines

If you regularly run after dark, consider varying your routes and running times.

Following exactly the same route at precisely the same time every evening can make your movements predictable.

You don't need to constantly change your routine, but introducing some variation and avoiding publicly sharing your live running location or regular patterns on social media can help protect your privacy.

If using running apps, review your privacy settings to ensure your home address and regular starting or finishing points aren't publicly visible.

7. Understand That Self-Defence Starts Before Physical Contact

When people think about self-defence, they often imagine learning how to physically fight off an attacker.

However, effective personal safety begins long before any physical confrontation.

Recognising warning signs, maintaining a safe distance, avoiding confrontation and knowing when to remove yourself from a situation are all essential skills.

Basic self-defence training can help build confidence, but the priority should always be avoidance, escape and seeking help rather than engaging with a potential threat.

If you believe you're being followed, move towards a busy, well-lit location, seek assistance and call 999 if you are in immediate danger. Avoid heading directly home if doing so could reveal where you live.

8. Trust Your Instincts and Never Prioritise Your Run Over Your Safety

One of the biggest mistakes people can make is dismissing their instincts because they don't want to appear rude, overreact or interrupt their plans.

If a person, location or situation makes you uncomfortable, you don't need to justify taking action.

Cross the road, change your route, enter a staffed premises or stop your run altogether.

There is no training session, personal best or fitness goal worth compromising your safety for.

Final Advice

"Personal safety isn't about living in fear. It's about being prepared, maintaining awareness and making informed decisions.

My strongest recommendation to women running after dark is to run with others wherever possible, choose your environment carefully and remain aware of what's happening around you.

No precaution can eliminate every risk, and responsibility for harassment or violence always lies with the perpetrator. However, developing good personal safety habits can help you feel more confident and better prepared.

Ultimately, the objective is simple: enjoy your run, look after one another and get home safely."