Top Tips For Staying Safe When Running In The Dark
Between your everyday schedule and the weather, it may well be that the only time you can squeeze in your run is early in the morning or late at night. Add the winter months to the mix, and it’s pretty much a guarantee that any sign of daylight will have disappeared by the time you get home from work.
For some, running in the dark is a weekly or even daily occurrence, but for others, the very thought of heading out for a run after sundown can be pretty daunting.
However, with the correct steps in place, you can reap the rewards from staying consistent with your running and building healthy, long-lasting habits. Besides, nothing should stop you from achieving your goals, very least the dark.
That’s why we’ve put together a list of tips to help you build your confidence and stay safe when running at night or early in the morning.
HOW TO RUN IN THE DARK SAFELY
1. STAY VISIBLE
It may seem obvious, but taking extra precautions to ensure you’re visible is absolutely essential when it comes to running in the dark.
Wearing brightly-coloured clothing or clothing with reflective detailing will help others to see you and give them enough time to react, whether that be runners, cyclists or motorists. To add to that, wearing reflective accessories, such as arm straps, as well as small LED running lights or a headtorch, can make all the difference when it comes to being visible to others.
Last, but by no means least, make sure you’re visible from all angles, so that anyone behind you can see you too.
2. CHOOSE A WELL-LIT ROUTE
Running in the dark is challenging enough without the challenge of uneven pavements, roads or trails and a flow of traffic. That’s why it’s important to choose a well-lit route, so you can perceive potential hazards and avoid them.
Planning your route ahead of time can also help you avoid fast, dangerous roads and poorly lit areas, keeping you safe and focused on enjoying your run.
It may not be your favourite route to run, but the most well-lit route is your safest choice in the dark.
On that note, also try to vary your routes and the time you go running, as this reduces your risk of being a ‘potential target’.
3. AVOID LOUD MUSIC
Nothing gets you motivated for a run quite like blasting your favourite beats through your headphones, but when it comes to running in the dark, being aware of your surroundings is crucial.
In an ideal world, you really want to ditch your headphones altogether, as cutting off your sense of hearing means you’re less likely to hear oncoming traffic, cyclists, pedestrians or any other threat.
If you can’t go without your headphones, turn the volume down to a level where you can hear what’s happening around you and turn off noise cancelling mode.
4. RUN WITH OTHERS
You’ll have no doubt heard the saying, ‘there’s safety in numbers’. Well, when it comes to running in the night or early morning, nothing rings more true.
Whether it’s your best girl group or a club, there are plenty of ways to avoid running alone. Not only does running with others help you feel safer, a group of well-lit runners is much more likely to stand out to other road users compared to a lone runner. This gives other road users more time to react, slow down and keep you safe.
Not to mention, running as a group gives you that super special feeling that you just don’t get from hitting the track alone.
5. TAKE YOUR PHONE WITH YOU
Let’s face it, we hardly need to be reminded to keep our phone on us, but it really is important to have it handy (and charged!) when heading out in the dark.
Having a device that allows you to contact friends and family will give you peace of mind that should you need help, they’re just a call away.
Your phone is also your navigation tool, so should you get lost whilst out on your run, your phone can help you, quite literally, get back on track.
6. RUN AGAINST THE FLOW OF TRAFFIC
Think about it, it’s much easier to avoid cars if you can see them coming.
Running against the flow of traffic applies to whether you’re running on the road or pavement:
- If you’re on the road, you can assess the risk ahead to help avoid traffic and stay safe.
- If you’re on the pavement, it reduces your risk should you have to step into the road - still always look both ways.
Try to avoid busy roads and those with no pavements, where possible.
7. TELL SOMEONE WHERE YOU’RE GOING
Sharing is caring and planning your route ahead of time means you can share it with a loved one, so they know exactly where you’re going and how long it should take before you’re back home again.
Let them know roughly when you’re thinking of heading out and if you want to go that step further, it might be worthwhile sharing your location during your run.
Some apps, such as Strava and even WhatsApp, have a tracking feature that allows you to share your live location whilst on the move.
8. PAY ATTENTION TO YOUR SURROUNDINGS
Even if you’re running on a path or in a park with no cars, always pay attention to what’s around you. Before you stop or turn around, make sure your path is clear. This goes for running in the dark and in daylight.
To add to that, if something doesn’t seem right, trust your instincts and move to a well-lit area or head home as quickly as possible. It’s always better to be a little over cautious.
Whether you decide to implement all or just some of our tips for running in the dark, the bottom line is: always stay visible, always run with someone else and always carry your mobile - and don’t forget to enjoy yourself!
If the thought of running in the dark still isn't for you, there's always the treadmill.
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Beginners guide to starting a running routine this year
Whether you're looking for a new fitness challenge, gearing up for a 10k run, or simply aiming to get in shape - your running journey starts here!
Running is one of the most accessible ways to get fit, relieve stress, and boost mental health but it can also be intimidating if you’re just starting out. We’ve put together a simple guide to help you get moving safely and confidently this year.
1. Set Realistic Goals
Starting with a goal can make all the difference. Begin with something achievable, like running a specific distance or time, or simply going for three short runs a week. Avoid setting high expectations right away; this will help you stay motivated without the pressure.
2. Start Slowly
A common mistake beginners make is diving in too fast. Start with a mix of walking and running, such as the “run-walk” method. Try alternating a few minutes of running with a minute of walking, gradually increasing the running intervals each week.
3. Invest in Essential Gear
A quality pair of running shoes that matches your foot type and supports your stride can greatly reduce injury risk and enhance comfort. Moisture-wicking clothing will keep you dry, especially if you're running in various weather conditions. Adding a reliable set of headphones for music and a running vest can boost motivation and keep essentials within reach on your runs.
4. Warm Up and Cool Down
Warming up prepares your muscles for the workout and can improve your performance. Start with a 5-minute brisk walk or dynamic stretches. After running, spend a few minutes cooling down with gentle stretching to help prevent stiffness and soreness.
5. Track Your Progress
Using a journal, app, or smartwatch to track your runs helps you see progress over time and keeps you motivated. Start with a baseline run, and gradually push your limits by small increments each week. Seeing improvements, no matter how small, can give you a huge confidence boost.
6. Listen to Your Body
It’s normal to feel some discomfort as you start running, but pain is a red flag. If you feel sharp or persistent pain, take a rest day and allow yourself to recover. Proper rest is crucial for building endurance and strength over time.
7. Stay Consistent
Consistency is key in building a running routine. Aim for small, steady improvements each week rather than big jumps. Finding a running buddy, joining a local park run, or having an upbeat playlist can help you stay motivated on those days when getting out the door feels tough.
8. Celebrate Milestones
Whether it’s your first mile or first week without skipping a session, take time to celebrate! Acknowledging your achievements, no matter how small, can help keep you excited about your progress.
Starting a running routine can be a life-changing decision that builds not just physical fitness but also mental resilience. So, lace up, stay positive, and enjoy the journey—your goals are just a run away!
Shop AYBL for the latest activewear to keep you motivated in achieving your fitness goals this year!
Top Activewear pieces to achieve your goals this year
It’s the new year and you’re ready to crush your gym goals and reach new PB’s, which means it’s time to invest in some new activewear pieces and you're in luck! We've got an endless supply of activewear pieces to make you look good and feel good when crushing the gym. This is the year you to be the best version of yourself so let's get it!
Adapt
Our newest collection has just launched and is ready and waiting for you to crush your goals! Adapt will have you looking fierce, feeling unstoppable in the gym. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
The best part about this collection is that it offers versatility with the Sports Bra which can be worn in 4 different ways so you can style it however you wish!
Launched in 6 colours: Black, Slate, Green, Brown, Pink and Iris Blue and available in the below styles:
- Seamless Sports bra (worn 4 ways)
- Seamless Zip Jacket
- Seamless Crop top
- Seamless Shorts
- Seamless Leggings
So flex your style, adapt to your strength, and crush your goals with our latest Adapt collection. Shop here.
Empower
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in many styles such as Leggings, Shorts, Sports Bra, Crop top, Long Sleeve crop top and available in 26 colours you’ll be spoilt for choice!
So push your limits and look your best in our Empower Collection. Shop here.
Balance V3
Balance V3 is another one of our bestsellers and not to mention - a workout wardrobe essential! It supports you from daily workouts to PB achievements. With contour detailing, flattering v neckline shaping, and bold colours, it's a collection worth exploring.
Available in Shorts, Leggings, Sports Bra, Strappy Sports Bra, Zip Jacket & Crop Top and in 26 different colours - this collection is perfected for your performance to help smash your goals. Shop Balance V3 here.
Essential Bras
These are a must-have for any workout wardrobe, and we've got a range of flattering styles and colours to suit any leggings or shorts. Whether you prefer a classic racerback or something with a little more support, our essential bras are perfect for an effortless range of movements.
Shop Essential Bras here
So there you have it, outfits with your name on - ready for you to crush your goals this year! Remember, the right activewear not only enhances your performance but also motivates you to show up and give your best every day. If you're looking for even more collections or accessories to style with, head over to our website.
AYBL Now Available in JD Sports
WE’VE GOT BIG NEWS! 👀
We’re thrilled to announce that AYBL is now available in JD Sports stores across the UK, Scotland & Ireland!
You can now shop AYBL in real life at selected JD stores across the UK, Scotland, and Ireland. Discover our latest releases alongside your favourite best-sellers, all designed to fit your active lifestyle. Here’s everything you need to know about our in-store collections:
What are some of the store locations?
What items can you shop in-store?
Empower Collection
The Empower Seamless Collection is a best-seller, known for its ultra-soft fabrics and intricate contouring, boosting confidence during workouts. With the broadest colour range, it's the go-to for sculpting support during weight and strength training.
Available in selected styles:
- Sports bra
- Full Zip Jacket
- Leggings
- Shorts
Adapt Collection
Get your hands on our newest collection launched this month! Adapt will have you looking fierce, feeling unstoppable, and help you smash your gym goals. Made from a lightweight, seamless, silky-soft fabric, Adapt moves with you, offering the perfect stretch to sculpt, flatter, and adapt to your shape, boosting your confidence in every workout. Built to withstand your toughest routines, this premium fabric combines durability with luxurious comfort.
Available in selected styles:
- Sports Bra
- Zip Jacket
- Leggings
Varsity Collection
Varsity, our trendiest loungewear collection yet. With a cool and playful edge, each piece is designed for comfort and effortless style. Varsity is the ultimate upgrade to your off-duty essentials. Made to wear as a pump cover or as a lounging set, it's everyone's go-to fit.
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
Not only have we launched in-store, but you can also shop AYBL online at JD Sports! Whether you prefer the ease of browsing from home or a fun shopping trip with the girls, JD is here to enhance your shopping experience with us like never before!
One collection that deserves your attention is the Sports Club Collection. Made for ultimate comfort, it features soft fleece-lined sweat fabric and an oversized fit, making it perfect to layer over your activewear for the gym or wear as a cozy lounging set. It’s the go-to fit everyone’s loving!
Available in selected styles:
- Hoodie
- Joggers
- T-Shirt
This is just the beginning—we can’t wait to see you shop AYBL IRL! Visit your nearest JD store to explore our AYBL fits’, and don’t forget to share your experience on socials by tagging us. See you there! Shop the full range of AYBL online at JD or visit us in-store to discover your favourites today!