Running at Night: How to Feel Safe and Seen

As the evenings draw in, many of us find ourselves squeezed for time: work, family, errands — and before we know it, the sun is gone. Once the clocks change, most 9–5 runners find themselves stepping out into the dark. In London, sunset slips to around 6pm by mid-October, and by December it’s closer to 4pm. That means post-work runs almost always happen after dark — but that shouldn’t stop you from getting out there.

Running at night can feel intimidating, especially for women. But with the right planning, gear, and community, it’s possible to feel safe, visible, and empowered.

Why Running at Night Feels Hard for Many Women

It’s not just in your head — safety is a real concern for many women. Studies show that nearly half of women in the UK feel unsafe walking alone after dark, whether on quiet streets or even in busy public places. In parks or open spaces, that number rises to more than 80%. A global running survey also found that almost half of female runners have experienced harassment while running, with many changing routes, running less often, or stopping solo runs altogether. And as shorter days arrive, safety concerns during darker evenings consistently rank as one of the biggest barriers to women staying active outdoors.

You’re not alone in feeling cautious — but that doesn’t mean you can’t take back the night with the right support and setup.

How to Feel Safe and Seen

Here are simple, practical ways to make your night runs safer and more enjoyable:

• Be visible: Wear reflective or high-visibility gear — think vests, jackets, or bands that catch headlights. Add a headlamp or chest light so you can see the path ahead, and use a rear red light so others can see you.

• Stick to well-lit, familiar routes: Choose streets with good lighting and steady foot traffic. Avoid isolated parks or dark trails if you’re running alone.

• Run with others: Join a local run club (like She Strides!), find a buddy, or organise a small group run after work. There’s safety — and motivation — in numbers.

• Share your route: Let someone know where you’re running and when you expect to be back. Many running apps let you share live tracking for peace of mind.

• Ditch the distractions: If you listen to music, keep one earbud out or lower the volume so you’re aware of your surroundings.

• Trust your instincts: If a route or situation doesn’t feel right, change direction or head somewhere busier. Your safety is always more important than the run.

• Carry essentials: Bring your phone, some ID, and a personal alarm or whistle — they’re small but powerful tools for confidence.

How We Do It at She Strides

When it comes to evening runs, we’ve built safety and support into everything we do. Every runner checks in before the session so we always know who’s out with us, and each group is led by a dedicated pacer who makes sure no one is left behind — whether you’re running, walking, or a bit of both.

We also hand out light-up scrunchies so everyone is easy to spot in the dark — they’re fun, bright, and an extra layer of visibility (and they look great in photos).

Our routes are always well-lit and tested, and if anyone’s feeling unsure, we’ll match them with someone at their pace so they never have to run alone. It’s about creating an atmosphere where every woman feels comfortable showing up — because when we look out for each other, running at night feels a whole lot lighter.

Final Thoughts

Running after dark doesn’t have to feel daunting. With the right prep and the power of community, night runs can be freeing, peaceful, and empowering.

Author: She Strides