As our autumn days grow shorter, many of our runs become grayer and darker. Pre-dawn and post-sunset runs can feel peaceful and freeing but they also bring unique safety considerations. Here are our expert tips to help you feel safe during winter miles.
- Try Wearable SOS & Live Tracking
Smartbands and running-specific GPS watches now offer features like “incident detection” and one-touch emergency alerts. These can send your live location to designated contacts if you need help. Companies like Garmin and Coros have been rolling out these capabilities as built-in features.
- Use Connected Apps
Many runners use apps like Strava Beacon or Runkeeper LiveTrack to let friends or family follow your run in real time. This increases both safety and accountability when you’re out solo.
- Wear Bright Gear
Reflective vests, arm or ankle bands and LED clip-ons are more than just accessories; they’re your signal to cars and pedestrians. Look for items with 360° visibility and reflective strips. Your silhouette should practically glow.
Reflective gear is getting smarter including jackets and accessories that integrate LED strips, motion-sensing lighting or even light-up logos powered by mini-batteries. Brands like Noxgear and Proviz are among industry leaders in this space, blending functionality with high-visibility fashion.
- Leverage a Head or Vest Light
Wear a bright headlamp or vest light that can double for visibility. Not only will it help you be seen but also will illuminate icy patches and potholes on your path.
- Carry Personal Safety Alarms
Small alarms you can clip onto your gear or carry in your hands. One quick press emits a loud, attention-grabbing siren. They’re lightweight, inexpensive and easy to stash in a pocket.
- Run with a Group
Whether it’s a fellow Moms on the Run member, friend or neighbor, pairing up boosts visibility, adds accountability and creates a natural safety net in case of an emergency.
If you do run alone, share your plan. Tell a trusted friend or family member your intended route and expected finish time. If you run with music, go for a single earbud or bone-conduction headphones. That way, you can enjoy your playlist while still staying alert to approaching cars, cyclists or joggers.
- Dress in Layers
Opt for moisture-wicking base layers, insulating mid-layers and a wind-resistant outer shell. This sandwich of layers keeps you toasty without overheating.
If you’re in a northern climate, don’t forget thermal mittens or gloves, a hat/beanie/headband and warm, moisture-resistant socks to blunt winter’s chill. A Moms on the Run Favorite? Isowool Fitsoks.
- Choose the Right Footwear
Trail or winter-specific shoes with deep treads give better grip. Some brands offer shoes with built-in spikes. Or you can add removable ice cleats like those from Yaktrax or Stabilicers.
While running, shorten your stride and increase cadence. This helps maintain traction and control. Think quick, light steps instead of long, sliding strides. Land mid-foot rather than heel-striking to improve stability.
- Stick to Familiar Routes
Running on roads or trails you know well means you can maintain awareness of inclines, curbs, or uneven ground – even when visibility drops.
- Know When to Pivot
In slushy conditions, stay alert for black ice. Cling to well-traveled areas and test traction before each stride.
If you’re nervous about the conditions, take it down a notch: slow down pace, or consider slowing your run to a brisk walk over tricky patches.
Sometimes Mother Nature wins. If conditions are too icy, dark, or slippery, switch to a treadmill, indoor walk/run or cross training.
Winter workout classes by Moms on the Run offer both motivation and safety. Cold, dark days can make it hard to get outside, but being part of a supportive group keeps you accountable and makes runs more enjoyable. You’ll stay safer with extra visibility from running together and be energized by the camaraderie and support. Find a Moms on the Run location near you.