Winter is officially here. And that means colder weather, shorter days, and, ultimately, more time spent training in the dark.
For many women, this shift can make running at night feel unsettling. According to Sport England, almost three-quarters of women change their outdoor activity routines during winter because they feel unsafe (1).
Meanwhile, research from This Girl Can reported that 60 per cent of women worry about intimidation or sexual harassment when running in the dark (2).
It’s a real barrier – and one that deserves acknowledging, not dismissing.
As always, the priority is doing what feels safest and most comfortable for you. But if you want to run in the dark (remember, it’s your run, your rules), here are some practical night running tips to make it feel a little safer.
Light yourself up
Visibility isn’t optional for women running at night – it's non-negotiable.
When daylight disappears, drivers, cyclists, and even other pedestrians struggle to see you in dark clothing.
That means replacing the all-black running getup with a reflective look. Think fluorescent jackets, bright vests, and leggings with high-vis strips.
Clip-on lights, a headtorch, or even an LED armband can make a massive difference, too.
Reflective gear is your best friend at this time of year. Don’t hit the pavement without it.
Train with others
Safety in numbers is a thing. If you feel unsafe about running solo in the dark, make it a collective experience and train with others.
Added bonus: you won’t just feel safer, you’ll also have an accountability partner (or partners) who will get you out on those freezing evenings.
Got a dog? Even better. Bring them along, too.
Leave the noise-cancelling headphones at home
You don’t have to forgo music or in-ear coaching altogether. Just adjust how you use them.
Try leaving one headphone out, lowering the volume, or using open-ear headphones so you can stay aware of what’s happening around you.
Awareness is one of the most effective personal safety tips for women training at night.
Choose a well-lit, familiar route
Now’s the time to skip the dark alleys, quiet shortcuts, and unlit parks.
Instead, run on familiar routes with good lighting and consistent foot traffic.
The goal isn’t the most scenic path – it’s the safest one.
Tell someone you’re heading out
A quick check-in can go a long way when you’re running in the dark.
Tell someone your route, how long you’re going for, and what time you expect to be back.
Small action = big reassurance.
Share your location
We live in an age of incredible tech. Use it.
Share your live location with your friends, partner, or housemate before heading out.
Make sure your phone is fully charged, too. It’s one of the easiest layers of protection going.
Trust your instincts
When it comes to running safety for women, gut instinct is real.
If something, somewhere, or someone feels off, listen to your intuition – it’s a legitimate safety tool.
Cross the road.
Change direction.
Head to a busy area.
Call someone.
Remember, your safety matters more than your PB.
Carry something that boosts confidence
Maybe it’s a personal safety alarm?
Or a whistle?
Or an easily accessible phone?
Even small items can increase your sense of control when you’re running at night – always bring them out with you.
Choose a flexible training programme
Some other (very rigid) running apps might schedule your long runs after work when it’s already pitch black. URUNN is different. We keep your training plan completely flexible.
Just ask Stride AI to tweak your training plan around your life – and your needs.
Want to move your long run to the weekend when you have more time and, crucially, daylight? No problem.
Ultimately, your safety comes first. It’s your run, your rules. However you choose to train during winter, URUNN is right there with you.
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