Running at night is how a lot of our clients at our Samford gym fit training around work and family. It can also be the only cool time of day in a Queensland summer. Done well, it is safe, calm and easy to keep up. Done badly, it ends with a rolled ankle or a close call with a car.

Be seen first

Drivers see you much later than you think. Dark clothing at dusk is close to invisible.

• A bright head torch, so you can see the ground and drivers can see you.
• A red flashing light on your back.
• Reflective strips on moving parts: ankles, wrists and shoes catch headlights best.
• Light or fluorescent colours on top.

Running at night: route rules

1. Pick well-lit routes you know. Night is not the time to explore.
2. Run against the traffic where there is no footpath, so you see cars coming.
3. Choose loops. A short loop near home lets you cut the run short easily.
4. Tell someone. Share your route and expected return time, or use live location sharing.
5. Keep one ear free. Low volume or no music, so you hear cars, bikes and people.
6. Run with others when you can. A club or a training partner makes night runs safer and more fun.

Watch your footing

Most night-running injuries we see are rolled ankles from potholes, kerbs and tree roots. Shorten your stride a little, keep your head torch angled a few metres ahead, and save trails for daylight unless you know them well.

Ankle strength and balance work make a real difference here. Our ankle mobility drill and balance exercises for older adults are good additions to your week.

Warm up properly

After a day at a desk, your body is stiffer than it is on a morning run. Spend five to ten minutes on an easy jog and a few drills before any faster work. Our running warm-up sets out a simple sequence.

Food and drink timing

Evening runs sit awkwardly between lunch and dinner. A small snack 60 to 90 minutes before, such as a banana, toast or yoghurt, helps most people. Our pre workout snack guide has more ideas.

Drink through the afternoon so you are not trying to catch up at 5pm, and have dinner with a glass of water when you get home. If you add anything to your drinks, read the label and check it is meant for people. If you have seen liquid fulvic acid on a shelf and wondered whether it is a food or a garden product, that page explains how to tell them apart.

Winding down after an evening run

Hard sessions late in the evening can leave some people wired at bedtime. If that is you:

• Keep night runs mostly easy and save intervals for earlier in the day or the weekend.
• Finish at least an hour or two before bed.
• Take a warm shower and have a proper meal.
• Do five minutes of gentle stretching with the lights low.

If you are new to running, our running plan for beginners works just as well in the evening as in the morning.

Common questions

Is it safe to run at night?

It can be, with good lights, reflective gear, familiar well-lit routes and someone who knows where you are.

Is running at night bad for sleep?

Easy runs rarely cause problems. Some people find hard late sessions keep them awake, so finish an hour or two before bed and keep intensity lower.

What should I wear for night running?

Light colours on top, reflective strips on the ankles and wrists, a head torch and a red light on your back.

Is it better to run in the morning or at night?

The best time is the one you will keep. Many people are a little faster in the evening, but consistency matters more.

When to get it checked

If you keep rolling the same ankle, or a niggle is getting worse rather than better, book in with an exercise physiologist. Recurring ankle problems usually have a cause we can train.