How girls and women can stay safe when exercising outside in the dark
It’s that time of year when some women and girls can feel unsafe training in the dark. It’s so sad that we have to think like that but we must. It’s better to be safe than sorry. We’ve asked Dr Amy Whitehead to share with us ways to stay safe when being active outside in the dark.
Dr Amy is an associate professor at Liverpool John Moores University in sports psychology and coaching, she’s a sport and exercise psychologist for grassroots and elite athletes, an author and a triathlete so she is fully aware of the dangers for women of training in the dark.
Q: Now that it’s getting dark much earlier, what are your tips for exercising outside at night?
A: Here are my thoughts:
Exercise in a group or with someone else. There are groups for all abilities and it really is the safest option. Training in groups is good for your mental health, for accountability and for motivation too.
Tell someone like a friend or family member where you’re going, what you’re doing and predicted timeframes.
Let your family and friends track you on your phone - if you have a phone that allows this, it’s a great idea.
Don’t exercise wearing headphones unless they allow you to hear surround sound. If you need to listen to something, perhaps just wear one earpiece.
Stay in populated places as much as possible - try to avoid quiet alleyways, for example or deserted country roads.
Illuminate yourself! I wear a head torch and have lights all over me! Wear bright colours, not black.
If you feel intimidated or in danger, run to a shop, pub, find someone to help you and a way to get home - bus, taxi, lift from a trusted friend or family. Alert the police if required.
If you can’t run on a pavement / sidewalk, run or walk against the flow of traffic but make sure you’re visible! See point 6!
Q: Thanks Amy. For different reasons it can be dangerous to run in the countryside too – badly lit roads and unseen obstacles etc. Would you advise against that?
A: I would - there could be many obstacles in the countryside and if you injure yourself, you’re putting yourself in harm’s way. There may be fewer passers-by to help you too.
Q: What else can we do to protect ourselves when exercising in the dark?
A: I think we can educate the men in our lives about how we feel when we’re running / walking / cycling at night. I don’t like it when a man is running close to me at any time of day, I feel intimidated so we could let men know that. Perhaps they could choose a different route or cross the road. Men probably don’t know how we feel and the majority of them won’t have bad intentions. But society and crime figures have made women and girls feel nervous.
Q: Would you say that, really, it’s best if we do some indoor exercise when it’s dark outside and save running etc for when it’s daylight?
A: I know lots of ultra runners who wouldn’t like you saying that! But I think you’re right. Strength training would be a good substitute or go to the gym and use the treadmill or bikes there.
Q: Thanks for your time, Amy – please tell us about your books and where people can find them.
A: My books are called ‘Myths of Sports Performance’ and ‘Myths of Coaching’. Academics like me are often accused of being too scientific but these books are meant to be accessible to anyone. They bust common myths around subjects like stretching and gender in sport. You can buy them at Sequoia Books.
Image from Zac Ong on Unsplash