How to Run Safely Near Traffic and in the Dark

As days get shorter, more runs happen in the dark, and many routes share space with cars. The National Institute on Aging (NIA), part of the National Institutes of Health, publishes a practical list of outdoor exercise safety tips, and the federal Physical Activity Guidelines for Americans include visibility advice in their chapter on being active safely. NIA's road tips are written for walking and for older adults, but the same points apply to runners on shared roads; the guidelines' visibility advice names running directly.

1. Which side of the road to use

NIA's road and traffic tips are clear:

• Use a sidewalk or path whenever possible.
• When you are on the road, always face oncoming traffic.
• Keep as far from traffic as you can. Where possible, use a guardrail as a barrier between you and the road.

Facing traffic means you can see cars coming toward you and react, instead of relying on drivers behind you to notice you. In practice, in the US, where cars drive on the right, facing traffic means running on the left side of the road.

NIA also suggests looking into city parks, noting that many have walking or jogging trails away from traffic.

2. Crossing streets

NIA's tips for crossings:

• Cross at crosswalks or intersections, paying attention to traffic and pedestrian signals. Don't jaywalk.
• Never assume a driver sees you. Try to make eye contact with drivers as they approach.
• Make sure you have plenty of time to get across before you start. NIA notes that rushing increases the risk of falling.
• Look across every lane you need to cross, and make sure each one is clear before you go.

3. Being seen: day and night

Visibility is the part runners most often skip. NIA's guidance:

• During the day, wear light or brightly colored clothing.
• At night, wear reflective material on your clothing and carry a flashlight.
• If exercising at night, stick to well-lit places with other people around.

The Physical Activity Guidelines make the same point in their safety advice. They give the example that wearing reflective clothing and lights for outdoor walking, running, or bicycling in the early morning or evening helps increase visibility, and describe this as one of the sensible choices that can prevent injuries.

NIA also advises walking during daylight hours when possible. For runners whose schedules only allow early or late runs, the reflective gear and light are what make those hours workable.

4. Staying alert

NIA's advice on attention:

• Stay alert at all times.
• If you listen to music, keep the volume low on your headphones.

Keeping your ears open helps you hear vehicles, bikes, and other people, especially at crossings and driveways.

5. Before you head out

NIA lists several habits for planning ahead:

• Tell someone where you are going and when you plan to be back.
• Carry ID with emergency contact information and a phone, especially if you are alone.
• Wear sturdy, appropriate shoes with proper footing, and watch for uneven ground or sidewalks, which NIA calls tripping hazards.
• Check the weather forecast. If it is very windy, cold, hot, or humid, NIA suggests considering exercising inside instead.

The Physical Activity Guidelines also advise considering weather extremes and applying sunscreen as appropriate.

6. A pre-run checklist for dark mornings and evenings

Pulling the advice together:

1. Route planned on sidewalks, paths, or park trails where possible
2. Reflective material on your clothing
3. A light to carry
4. Phone and ID with an emergency contact
5. Someone told your route and return time
6. Headphone volume kept low
7. Plan to face traffic on any stretch without a sidewalk

7. In cold or icy weather

NIA's cold-weather tips are worth adding for winter running: watch out for snow and icy sidewalks and stairs, warm up your muscles first, for example by marching in place, and dress in several layers of loose clothing, with a hat, scarf, and gloves. It also recommends learning the signs of hypothermia so you can get medical help right away.

8. Key takeaways

• Use sidewalks or paths when you can; on the road, always face oncoming traffic, per NIA.
• Cross at crosswalks or intersections and never assume a driver has seen you.
• Wear bright colors by day, and reflective material plus a light at night.
• Keep headphone volume low and stay alert.
• Tell someone your route, and carry ID and a phone.

This article is general information, not medical advice. Talk with a doctor before starting a new exercise routine, especially if you have a health condition.