Bluefin Software Blog

With warmer weather and busier days, some of us find ourselves venturing out into the darkness for a late-evening run. (I know there’s at least one of us out there, because I came uncomfortably close to him the other night as he ran on a narrow road in low light…)

Low-light runs can be productive and enjoyable, but we can’t urge everyone enough to play it safe when running at night. Here are five solid tips to keep in mind if you’re going to run once the sun goes down.

Dress for it. Wear light colors, ideally reflective, so that drivers can spot you. Even if you plan to stick to the sidewalk, you still want to be visible when you cross the street or as people pull in and out of their driveways.

Run defensively. After you’ve done what you can to dress for visibility, go a step further and pretend you’re invisible anyway. Make yourself the one responsible for staying out of the way of vehicles. You may have the right of way, but when it comes to cars, you are definitely the squishier, more breakable part of the equation.

Travel against traffic. Run with traffic coming towards you, rather then letting it approach from behind. It’s better to squint at a set of headlights than be the last one to know there’s a careless driver sneaking up on you.

Plan your route. Your favorite daytime running route may not be the safest nighttime running route. Choose a route that is well-lit with adequate sidewalks, avoiding any streets or neighborhoods that may not be safe at night.

Be aware. Remember, potholes and near-sighted drivers aren’t the only dangers out there for a runner. Use the same caution running at night as you would walking in an unfamiliar area. Avoid dark, isolated places and be on your guard against suspicious activity. If someone makes you uncomfortable, adjust your route and steer clear.

At the weather warms up, a lot of runners will inevitably find themselves caught off guard with an unexpectedly hot day leading to an unexpectedly bad run (or worse). Think now about how you’re going to keep cool as the temperature rises so that you can avoid getting overheated on a hot day.

Here are five tips for keeping cool and staying safe:

Dress light and loose. Shoe advertisements notwithstanding, the best way to beat the heat isn’t by wearing tight, revealing clothing. Exposed skin is a heat magnet (and a sunburn risk). To keep cool, wear light-colored, loose-fitting clothing. Use sunblock for whatever is left exposed.

Change hats. Heat rises. As a result, our bodies expel a ton of heat through the top of the head. That’s why hats can keep us so toasty in the winter. Since hats are great for sun protection, it’s still a good idea to wear them, but a light, well-ventilated one can let heat escape and help cool you off.

Drink water. Drinking before, after, and even during your run isn’t enough. To really be hydrated, you need to drink water all day long. If you wait until you’re thirsty to drink, your body is already dehydrated. Keep a water bottle with you and get plenty of the wet stuff, starting as soon as you get up in the morning.

Avoid the worst of it. The bottom line is that if the heat of the day is going to be simply too much, stay out of the sun when it’s at it’s strongest. Morning and evening runs can help you stay out of the heat, which is a little easier as the days gets longer. Another option is to opt for a shady trail run to get out of the direct sun.

Be smart. If it’s just crazy hot out and you don’t feel up to a run, don’t be ashamed of staying inside. Do a circuit workout or some cross-training instead. Even more important, if you do find yourself feeling lousy mid-run (headache, nausea, chills, etc.), play it safe and call it a day. It’s a lot easier to recover from a crummy run than it is a bout of heat stroke. Be safe out there!