Running News Daily

Dial in your nutrition, gear, and more with this expert-approved advice. With the sun setting earlier and the shortest day of the year quickly approaching, there’s not much time left after work to get in a run. To make matters more complicated, if you’re not a morning runner or have too many pressing responsibilities first thing in the day, you might be left with little to no light at the end of the day to squeeze in some miles.

In fact, many runners opt to take their workout inside on the treadmill this time of year, and that’s understandable. In a recent Runner’s World Instagram survey of 5,200 runners, 38 percent of runners avoid running outside if it’s dark because of safety concerns or the risk of injury.

However, with the right preparation and gear, you can still get in those miles after work. And with this advice from seasoned run experts who frequently run at night and in the dark, along with a dietitian, we have all the info you need on how to make night running enjoyable, safe, and effective.5 Tips to Make Night Running Successful

1. Start With the Right Gear

Perhaps most important to successfully running at night is having the gear for it. Much like you wouldn’t go out on the hottest day without sunglasses, sunscreen, and extra hydration, there’s important gear to make night running more comfortable and safe.

“The most important thing is to be seen—any kind of light or reflective gear is useful,” says USATF level II coach, Jamie Brusa who has been leading a weekly Tuesday evening run in Bozeman, Montana since 2017.

Brusa prefers running with a lighted belt around the waist, like the Ultraspire LED waist light, and recommends to wear a headlamp so you can see (and it helps others spot you too), Brusa tells Runner’s World.

Ewen North, director and head coach of Revolution Running who leads an evening run group in Boulder, Colorado echoes the importance of gear that makes you visible and suggests a lighted vest that illuminates around the chest and back. North also suggests looking for reflective gloves—the more points you can have visible, the better, he says.Keep in mind that you could be more prone to slippery conditions like black ice when running at night, because it’s colder this time of year and obviously more difficult to see in the dark. For that reason, it’s smart to opt for a trail shoe for added grip in snowy or icy conditions. If you’re dealing with potential ice though, North recommends hobnails, which are short nails attached into the soles of shoes that increase the traction of the shoe. North also recommends the brands La Sportiva and Icebug for trail shoes.

“I use ⅜-inch flat head sheet metal screws and just drill them into the bottom of the shoes,” says Rachel Topf, UESCA Certified ultrarunning coach at The Mountain Project in Bozeman, Montana, who has always studded her shoes herself to easily adapt them for different terrain.

2. Plan Out Your NutritionYour fueling may change a bit if you’re getting your miles in at night as opposed to first thing in the morning. To make sure you’re fueled for your night run, without getting an upset stomach, pay closer attention to what you’re eating during the day. 

“Eating enough at lunch time is essential for evening runners’ energy, blood sugar, and ability to complete training runs or workouts,” says Starla Garcia RDN, a registered dietitian and owner of The Healthy Shine in Houston. “The biggest concern I hear for evening runners is having enough energy for their training and avoiding stomach issues. I always recommend creating structure and choosing items that are easy to eat and take little time to heat.” 

While you want to make sure you have enough to eat at lunch, avoid foods that can cause or lead to stomach issues like cramping, urgent bowel movements, and gas, Garcia says. This includes big salads, lentils, legumes, hummus, broccoli, cauliflower, kale, cabbage, and brussels sprouts. Instead, opt for foods like arugula, carrots, tofu, lean animal proteins, or go for avocado as a dip instead of hummus. 

If you like fruit as a mid-afternoon snack, Garcia says to avoid apples (as they can be harder to digest and cause more gas and cramping) before your run, and instead opt for more easily digestible fruits like kiwis, berries, bananas, or an orange. 

When you’re running later in the day it’s important to feel satiated before you head out so you’re not running on empty, but you also don’t want to eat too close to your run time. With that in mind, if you’re running within the hour and need a quick snack, aim for an easy-to-digest option with about 15 to 30 grams of carbs like fruit snacks, a cup of juice, two graham cracker sheets, or a sports drink.

If you have a little more time—like over an hour to 90 minutes—pair the carb with protein, like peanut butter. If your run isn’t for another two hours, you can pair up to 45 grams of carbs with protein. That might look like oats with nut butter, cereal with milk and nuts mixed in, or half a turkey sandwich, Garcia says. 

Finally, you should also pay attention to your postrun nutrition. If you’re running in the evening and eating dinner late that doesn’t mean you should be eating less. “I do not necessarily recommend a smaller meal, but rather a meal that is easier to digest,” Garcia says.

Her dinner suggestions for after a night run: 

Veggie soup with beans mixed in and avocado toast

An omelet with veggies and cheese, plus fruit and yogurt

A protein smoothie and turkey sandwich

Tuna or chicken salad with crackers and fruit

Chicken or tofu spring rolls and a cup of soup

Two chicken quesadillas and fruit or canned refried beans on the side

3. Find a Safe Space to Run and Have a Plan

If you’re running in the dark by yourself, Brusa recommends finding a well-lit parking lot or track to run, if you don’t feel safe on the streets or sidewalks. She typically takes her group to a parking lot on a nearby college campus (running laps makes intervals easy!), and running with a group is always a good option when clocking miles at night, too.

Also, consider driving the route you plan to run at night during the day to get a feel for your surroundings, and determine if it feels safe for you.

If you don’t have any of these options, let someone know where you’re planning to run before you head out. Many running watches also have safety features that can offer some confidence on the run, including LiveTrack and Incident Detection on Garmin and Fall Detection on Apple Watch. Strava subscription users can also use the Beacon feature, which sends your location via text to trusted friends and family so they can keep tabs on your location (they don’t need a subscription to access your whereabouts).You can also consider carrying something to protect yourself, like the Birdie Safety Alarm or pepper spray.

4. Reframe Your Expectations

When you’re heading out for a run in the dark it’s important to remember you may not be quite as speedy as you are in the daytime. Keeping an eye on your footing, especially if you’re running on trails, can slow you down, Topf says. 

Brusa agrees, saying many runners notice, in general, that the first half of their run might feel slower as the body is warming up, compared to the second half, which is often even more pronounced in the winter. Regardless of temperature, though, running in the dark requires adjusting to your surroundings and you may not see quite as clearly, which can also affect pace, she adds.

If you’re not accustomed to running in the dark at night, and the cold too, remember to give yourself grace. North says just acknowledging that it’s going to be cold and dark and maybe not the best run ever takes the pressure off so you can just chase those miles. 

Brusa adds that you should focus on how you feel and not if you’re running a few seconds slower per mile than you normally do in daylight. Embracing effort-based training is the way to go in this case. 

5. Lean Into the Fun

Once you’ve made the decision to get out there at night, remember to have fun! Enjoy the colorful lights that are often on display this time of year, and take pleasure in seeing your neighborhood from a different perspective. 

“In the winter, we try to have more fun with running, rather than it being hard and fast and serious,” North says of his running group, which averages about four to six miles on an evening run. That can mean letting go of pace, distance, and just being more mindful of enjoying the moment, and certainly being proud of yourself for braving the dark. 

If you’re running with friends make a plan to grab a bite to eat after you run, and who knows, that might help you start a new routine that keeps you going out for more miles throughout winter.

“Especially in the winter, I think it can be really nice to have those dark evening runs and to see the snowy trails in a different way than during the daytime,” Topf says of the unexpected perks of night running. 

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.