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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. 

At 67, Canadian runner Pete Benson is preparing to take on one of the most extraordinary endurance challenges in marathon running: completing seven marathons across seven continents in just seven days while raising money for a cause that reaches far beyond the finish line.

Hailing from Grand Manan, New Brunswick, Benson is set to participate in the Great World Race, an ambitious event that combines the physical demands of marathon running with a demanding journey around the globe. The challenge will require him to complete seven full marathons, each covering 42.195 kilometres, while travelling between continents on a tightly scheduled itinerary.

The challenge is scheduled to begin on November 15, 2026, with pre-event activities expected to start around November 12. Benson's adventure will begin in Antarctica, where the icy terrain and harsh conditions will provide a formidable introduction to the week ahead.

The opening marathon is scheduled for Wolf's Fang in Antarctica, where Benson will face the unfamiliar and potentially unforgiving conditions of the frozen landscape. Reflecting on the prospect of running through the ice and snow, he admitted that the experience is intimidating.

"That's pretty, pretty scary in itself," he said. "Through the ice and snow."

From Antarctica, Benson will travel to Cape Town, South Africa, for his second marathon on November 16. The journey will then continue to Perth, Australia, on November 17, followed by Singapore on November 18. On November 19, he is scheduled to race in the Algarve, Portugal, before heading to Cartagena, Colombia, on November 20. The challenge will conclude in Miami, United States, on November 21.

The demanding itinerary will leave little time for conventional recovery. After each marathon, Benson will need to travel to the next destination, navigate changing time zones and prepare for another 42.195 kilometres. Managing fatigue, nutrition, hydration and sleep will be essential as he attempts to complete the seven races within a single week.

Benson described the unusual routine that awaits him, highlighting the relentless cycle of running and travelling that defines the challenge.

"We run the race, get back on the bus, back on the plane, head to the next one and away we go around the world," Benson said. "That plane becomes our hotel and restaurant for the week, pretty much."

Beyond the physical demands, Benson recognises that taking part in such an ambitious international adventure comes at a considerable financial cost. He describes running as a personal investment, one that has provided him with valuable experiences and opportunities to discover more about himself.

"It's certainly a want, not a need," he said. "Some people go on river cruises and other things that they spend their money on and I spend my money on running and I've learned a lot from it."

Despite the expense, Benson believes the experience is worth the investment.

"So I think the investment is worth it, but it is extravagant," he said.

However, his motivation extends beyond personal achievement. Benson is also using the challenge to raise money for a nonprofit organisation that funds clean-water projects in countries around the world. The fundraising initiative is voluntary and is not a requirement for participating in the event.

By connecting his running adventure to a cause with a tangible impact on communities, Benson hopes to give every kilometre a greater purpose. His effort demonstrates how an individual sporting challenge can also become an opportunity to support work that improves lives.

"I'm happy that there's a purpose behind every mile that I run," he said.

That purpose adds another dimension to Benson's ambitious undertaking. While the seven marathons will test his physical strength, mental resilience and ability to recover between races, his fundraising mission will allow him to contribute to efforts aimed at improving access to clean water around the world.

As November 15 approaches, Benson is preparing for a demanding week that will take him from the ice and snow of Antarctica to the streets of Miami, with five other destinations in between. Each marathon will bring a new test, requiring careful preparation, determination and the ability to keep moving forward despite accumulating fatigue.

At 67, Benson is setting out to complete an extraordinary endurance challenge while supporting a cause beyond himself. Seven marathons, seven continents and seven days will test his limits, but his journey will carry a purpose that extends far beyond the finish line.

Kenyan twins Caroline and Purity Gitonga delivered outstanding performances at the 2026 Valencia Half Marathon in Spain, with both athletes setting new personal bests in a memorable display of endurance, determination, and sibling excellence.

Caroline led the way, clocking an impressive 1:04:59 to finish sixth in the women's race. The performance marked a significant breakthrough for the talented Kenyan, who improved her previous personal best of 1:06:26 by 1 minute and 27 seconds, underlining her continued progress among the world's leading half-marathon runners.

Her twin sister, Purity, was equally impressive, crossing the finish line in 1:05:56 to secure 11th place. She shaved 1 minute and 35 seconds off her previous personal best of 1:07:31, completing a remarkable day for the sisters as they both reached new milestones in their athletic careers.

Their performances highlighted the strength of Kenya's distance-running tradition while showcasing the individual talent and shared determination that have made the Gitonga twins athletes to watch. Competing on one of the world's fastest half-marathon courses, Caroline and Purity demonstrated their ability to translate hard training into significant improvements on the international stage.

Having a twin sister who understands the demands of elite athletics can provide a unique source of motivation. From the discipline required during training to the challenges of competing against the world's best, the sisters share a journey that extends beyond the finish line. Their latest achievements in Valencia offer another inspiring example of how ambition, perseverance, and mutual encouragement can drive athletes toward new heights.

For Caroline, finishing sixth in 1:04:59 represents another important step in her development, while Purity's 1:05:56 performance confirms her own impressive progress. Although they finished several places apart, their achievements tell the same powerful story: two athletes pushing their limits and continuing to improve against a highly competitive international field.

Valencia once again provided a stage for exceptional distance-running performances, and the Gitonga twins made the most of the opportunity. Their personal bests are not only a testament to their hard work but also an encouraging sign of what they could accomplish as they continue to gain experience and pursue even greater ambitions.

Two sisters, two personal bests, and one unforgettable day on the roads of Valencia. Caroline and Purity Gitonga have given Kenyan athletics another reason to celebrate, and their latest performances will undoubtedly strengthen interest in what the talented twins can achieve in the seasons ahead.

Australian endurance athlete Mick Marshall has achieved an extraordinary milestone at the 2026 Marine Corps Marathon in Washington, D.C., setting a world record for the fastest marathon completed on crutches after crossing the finish line in an incredible 5:35:50.

Representing Altra as an elite athlete, Marshall demonstrated remarkable determination and perseverance throughout the 26.2-mile (42.195-kilometre) race, turning one of the world's most celebrated marathon events into a stage for an inspiring display of human resilience.

Completing a marathon is a demanding physical challenge for any athlete, requiring months of preparation, mental strength and the ability to push through fatigue. Covering the same distance on crutches presents a different set of challenges, placing considerable demands on the upper body, coordination and endurance. Marshall's achievement highlights the dedication required to overcome obstacles and pursue goals that many might consider beyond reach.

The Marine Corps Marathon, renowned for its patriotic atmosphere, enthusiastic spectators and scenic course through the nation's capital, provided a memorable setting for the record-breaking performance. As thousands of runners pursued their own finish-line goals, Marshall carved out a special place in the event's history with his remarkable effort.

Beyond the record itself, Marshall's achievement carries a message that resonates far beyond the running community. Every movement toward the finish line required determination, patience and an unwavering commitment to the challenge before him. His performance is a reminder that greatness is not measured solely by how quickly someone reaches a destination, but also by the courage it takes to pursue a goal despite the difficulties along the way. For aspiring athletes and anyone facing personal challenges, his accomplishment offers a powerful lesson in perseverance, self-belief and the importance of refusing to give up when the journey becomes difficult.

His performance also serves as a reminder that marathon running is about far more than finishing times and podium positions. It is a test of courage, commitment and the willingness to redefine personal limits. Marshall's accomplishment demonstrates that the spirit of distance running extends beyond conventional expectations, inspiring athletes and spectators alike to reconsider what is possible through determination and hard work.

Marshall's remarkable run also reinforces the inclusive spirit of distance running, where the finish line belongs to everyone willing to take on the challenge. Whether competing for a championship, chasing a personal best or simply striving to complete the distance, every runner has a story worth celebrating. By setting a world record on crutches at one of America's prominent marathon events, Marshall has added an unforgettable chapter to that story, encouraging others to look beyond perceived limitations and pursue their ambitions with renewed confidence.

For Marshall, the 5:35:50 finish represents more than a time on the clock. It marks an extraordinary personal achievement and a moment that celebrates perseverance, resilience and the determination to keep moving forward. His performance has brought renewed attention to the remarkable possibilities within endurance sport and the many different ways athletes can challenge expectations.

Marshall's achievement at the Marine Corps Marathon stands as a powerful testament to the human spirit, demonstrating that success is not always about having the easiest path, but about finding the strength to keep going. His 5:35:50 performance is a reminder that the finish line can represent much more than the completion of a race: it can symbolise courage, possibility and the extraordinary things people can accomplish when they refuse to give up.

The 23rd edition of the Standard Chartered Nairobi Marathon delivered a spectacular celebration of endurance, determination and competitive excellence on Sunday, October 25, 2026, as Abraham Kiptum and Mercy Kandie Rotich claimed the men's and women's 42km titles in a memorable showcase of Kenyan road-running talent.

With thousands of runners taking to Nairobi's Southern Bypass, the full marathon provided a compelling test of physical strength, tactical discipline and mental resilience. For the elite athletes at the front, every kilometre presented an opportunity to gain an advantage, while the demanding distance required unwavering concentration from the starting gun to the finish line at Uhuru Gardens.

In the men's race, Kiptum produced an impressive performance to secure victory in 2:10:35, narrowly missing the course record by just 23 seconds. The 37-year-old Kenyan demonstrated his experience and endurance throughout the contest, ultimately establishing himself as the strongest performer over the 42.195-kilometre distance.

Kiptum's victory was particularly significant given his recent return to competitive marathon running. The athlete from Kapsabet had continued rebuilding his career and arrived in Nairobi following victory at the CRDB International Marathon in Dar es Salaam, Tanzania, in August. His latest triumph provided another encouraging chapter in his return to the forefront of distance running.

The men's contest produced an exceptionally close battle for the remaining podium positions. Fellow Kenyan Amos Kipkemoi Cheruiyot finished second in 2:10:37, just two seconds behind the champion, while Mark Kibiwott secured third place in 2:11:05.

Dismas Kiplimo finished fourth in 2:11:15, followed by Henry Kiprono Togom, who completed the top five in 2:11:55. The depth of the leading performances underlined the quality of competition on a morning when the front-runners pushed each other towards impressive finishing times.

Kiptum's performance also highlighted the importance of consistency and preparation in marathon running. Having invested months in training, the experienced Kenyan delivered when it mattered most, navigating the course with the composure required to emerge victorious against a competitive field.

The women's 42km race was equally captivating, with Mercy Kandie Rotich claiming the championship in 2:31:25 after a determined performance over the challenging distance.

Rotich demonstrated resilience and composure as the race unfolded, maintaining her challenge through the later stages before securing the victory. Her performance earned her a place among the latest champions of one of Kenya's prominent annual road-running events.

The battle for the women's title was decided by the narrowest of margins. Peris Jerono finished second in 2:31:27, only two seconds behind Rotich, while Ruth Wakabu completed the podium in 2:31:36. The three leading women finished within just 11 seconds of one another, providing a dramatic conclusion to the contest.

Shyline Jepkorir placed fourth in 2:34:55, while Dorothy Kipkilach finished fifth in 2:36:38, rounding out the leading performers in the women's division.

The narrow margins between the leading athletes reflected the unpredictable nature of marathon racing, where pacing, endurance and the ability to respond under pressure can determine the outcome after more than 42 kilometres of competition.

Beyond the podium battles, the full marathon represented a celebration of the determination that defines long-distance running. Every athlete who took on the distance faced the challenge of managing energy, overcoming fatigue and maintaining the mental strength necessary to reach the finish line.

The Southern Bypass provided the setting for these performances, with the runners navigating the Nairobi course before completing their challenge at Uhuru Gardens. The event brought together elite competitors and recreational athletes, united by the ambition to test their limits over the classic marathon distance.

The 2026 edition once again demonstrated the enduring appeal of road racing in Kenya, a country internationally recognised for producing exceptional distance runners. It also offered a platform for athletes to pursue personal ambitions, compete for prestigious honours and showcase the depth of talent within Kenyan athletics.

For Kiptum and Rotich, however, the day belonged to the pursuit of victory. Their respective performances secured them the coveted men's and women's marathon crowns, while the fiercely contested podium finishes ensured that the 42km races delivered the drama and excitement expected of a major road-running championship.

As the 23rd Standard Chartered Nairobi Marathon concluded, the achievements of the two champions stood out as the defining moments of the full-marathon competition, celebrating not only speed and endurance but also the preparation, perseverance and competitive spirit required to conquer 42.195 kilometres.

The true spirit of marathon running was beautifully displayed at the 2026 Mainova Frankfurt Marathon, where the celebration extended far beyond the elite athletes who crossed the finish line first. In a heartwarming tradition, the race's men's and women's champions waited inside the historic Festhalle Frankfurt to welcome the final finisher, reminding the world that every marathon journey deserves recognition.

As the final runner entered the magnificent venue, the atmosphere transformed into an unforgettable celebration. Confetti filled the air as music, dazzling lights and a red-carpet welcome created a moment usually associated with the sport's biggest stars. Standing alongside the champions, the last finisher received a hero's reception, demonstrating that the achievement of completing a marathon deserves to be celebrated regardless of finishing position.

Ethiopia's Jirata Lelisa Dinki, who won the men's race in an impressive 2:05:26, and compatriot Zeineba Yimer Worku, the women's champion in 2:19:45, were among those celebrating the final runner's remarkable achievement.

Their presence sent a powerful message about the values that make marathon running special. While elite athletes push the limits of human performance in pursuit of victory and fast times, thousands of other runners take on the same 42.195-kilometre challenge for deeply personal reasons. For some, the goal is to achieve a personal best; for others, it is to overcome adversity, fulfil a lifelong ambition or simply reach the finish line.

The final finisher's journey may have taken longer than that of the champions, but the determination required to keep moving forward deserves equal admiration. Every kilometre represents effort, sacrifice and perseverance, and crossing the finish line marks the successful completion of a challenge that demands both physical endurance and mental strength.

Frankfurt's special welcome captured an essential truth about distance running: a marathon is not only a race against the clock but also a personal battle against exhaustion, doubt and the temptation to give up. By waiting for the final runner, the champions helped ensure that the day's celebrations included someone whose achievement might otherwise have gone unnoticed.

In a sport often defined by world records, course records and podium finishes, this touching tradition offers a refreshing reminder that the value of a marathon cannot be measured by time alone. The fastest runners may make headlines for their performances, but every finisher has a story worth telling.

At the Mainova Frankfurt Marathon, the champions had already conquered their own challenges. Yet their decision to welcome the last runner created another memorable moment, showing that greatness in sport is measured not only by what athletes accomplish but also by the respect they show others.

Because when the final runner receives the same warmth, applause and celebration as the champions, the message is unmistakable: every runner matters, every finish line represents an achievement, and nobody should be left behind when it is time to celebrate.