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It was around mile two of the Joshua Tree Half Marathon that I started to hear animals I couldn’t see. Was that a horse? I wondered (and hoped). The daylight was officially gone.

But I realized that as spooky as night running might be, it also creates an eerie kind of magic. Lights twinkled in the valley below the hilly path I was climbing, but all around me it was pitch black, aside from the few feet of sandy trail that each runner’s headlamp illuminated. With nothing else to see, all I had to focus on were my own footsteps and my breath—and how I could race through the desert as quickly as possible.

Amie Dworecki, B.S., M.A., MBA, Amie Dworecki, B.S., M.A., MBA, is a running coach and founder of Running With Life. 

Brad Whitley, DPT, physical therapist at Bespoke Treatments in Seattle 

Marnie Kunz, CPT2, USATF- and RRCA-certified running coach 

Most long-distance races take place in the morning, but this half marathon starts right around sunset. Because the scenery of the course is a tad monotonous, the race organizers embrace the adrenaline rush you can get from running under the stars.

I joined as part of a press trip sponsored by Nathan Sports, Skechers, and Swiftwick. The experience reminded me that even when the days are short during the winter and pushing your pace after the sun goes down becomes the norm, night running can be its own unique adventure.

The more I looked into running at night, the more advantages I found—even if you need to take a few extra safety precautions when you’re lacing up.

The perks of running at night

What are the main benefits of night running? Here are a few of the top reasons to get in a nocturnal workout.

1. The temperature is cooler

Earlier in the day before the Joshua Tree race, I’d been cowering from the heat anytime the sun touched my skin. But once it was dark out, the desert air got so cool that my sweat-wicking T-shirt barely had any work to do.

As it turns out, temperatures around 40° Fahrenheit are ideal for long-distance running, largely because our hearts don’t have to work quite as hard to pump our blood to cool us down, according to a May 2012 study in PLOS One.

Even if the mercury doesn’t get quite that low after dark in a hot or humid climate, night running after sunset (or, alternatively, heading out before sunrise) is clearly the way to go to nab those cooler running temperatures.

2. Your body’s more ready to run

Running shortly after rolling out of bed can sometimes feel like wading through molasses. It’s no surprise why: You’ve just been lying stationary for hours, so your body temperature and mobility aren’t exactly ideal.

3. It might feel easier

The dark can be a secret weapon for runners. One August 2012 study in the Journal of Sport & Exercise Psychology on optic flow (our perception of our movement in relation to our surroundings) suggested that because we can’t see as far in the dark, we feel like we’re going faster because close objects seem to pass by more quickly than those in the distance.

Even though your watch might not record any speedier miles, running in the dark can be a helpful confidence boost when you get the sense that you’re zooming along.

4. Night running can help you sleep

How can running at night affect your sleep quality? Despite rumors to the contrary, there’s some evidence to suggest evening runs might actually help you get deeper zzzs.

An October 2018 meta-analysis in Sports Medicine found that as long as you finish running more than an hour before your bedtime, it most likely won’t mess with your sleep quality. Instead, it could actually help you spend slightly longer in those restorative deep sleep stages.

Anecdotally, some people say they also seem to fall asleep faster.

That’s something to experiment with, according to certified running coach Amie Dworecki, CPT. Everybody’s different, so you might need to find out what works best for your own circadian rhythm.

5. You’re likely better fueled

Eating can be tricky for morning runners—you’ll run better with some food in your stomach, but if you don’t give yourself enough time to digest, you might run into GI issues.

At night, though, you should be fairly well-fueled from noshing all day, Dworecki says. Just be sure to have a snack to top off your carbohydrate stores before heading out the door, says certified running coach Marnie Kunz, CPT.

6. It’s more peaceful

Depending on where you run, during the day you might feel like you’re playing Frogger with traffic and pedestrians, dogs, and baby strollers. At night, most of those hurdles typically fade away.

“It's really almost a meditative experience because of the quiet and solitude,” Dworecki says. “It can really add relaxation to your running.”

7. You have more options

Because you’re less likely to have a certain time you need to be back by at night than you would in the morning, it’s easier to choose your own adventure based on how you’re feeling. You can add a couple extra miles if you feel like it, or end early and walk home instead.

Running at night vs. morning: How to choose

Many runners swear by their morning miles. But obviously, the a.m. hours aren’t the only time to run. How do you know whether night or morning runs will serve you best?

For some people, it’s purely logistical: The best time to get in a run is whenever you can run. But if you have a choice, it might help to pay attention to the natural ups and downs in your energy levels.

“If you're a night person, you can actually feel better or more energetic if you're running in the evenings,” Dworecki says. Or, she adds, you might be able to use running to give yourself an energy boost at a time when it would typically dip.

If you’re someone who needs camaraderie to lace up, one of the benefits of night running is you’re more likely to find a group run to join after the work day, or convince a friend to join you for a few social miles.

Even if you’re alone, night running can also give you more of a thrill than the chore-like approach you might take to morning runs.

“It's kind of an adrenaline rush running at night sometimes,” Kunz says.

On the other hand, running in the morning can be safer because there’s typically more people on the street, and more daylight means you’re more visible to cars.

Running first thing in the morning can also make you more consistent—even if you get stuck working late hours or friends convince you to head out for a happy hour, your workout will already be done.

Safety precautions for night running

1. Make sure you have enough light

Unless you know you’ll be running in a well-lit area, you’ll need to bring or wear your own running lights, Dworeck says.

I ran the Joshua Tree Half Marathon with the lightweight Nathan Sports Neutron Fire RX 2.0 Runner’s Headlamp, which securely attached to my forehead, and gave me 250 lumens of light in any direction I turned. Although it took me a little while to find the right spot on my forehead so it didn’t slip or bounce, once I did, I forgot it was even there.

If the thought of wearing a light on your head doesn’t sound appealing, you can also opt for a chest lamp or carry your own small flashlight. There are even have lights you can put on your shoes or your gloves, Dworecki says.

2. Stay visible to cars

Before the race, I was sent Nathan’s Laser Light 3 Liter Hydration Pack, which has a genius double-duty design that gives you a place to stash water as well as lights on the back in case you’re running anywhere there might be cars.

If you don’t have actual lights on your body, at least be sure to wear bright reflective gear so drivers can easily see you. Light-up reflective vests aren’t your only option—these days, many pieces of running gear stylishly incorporate reflective details, and there are even several reflective running shoes.

3. Consider leaving your headphones at home

Night running probably isn’t the right time to zone out to a podcast. Because you won’t be able to see as well, it helps to keep your other senses sharp.

“Watch your use of headphones just to be aware of what's around you,” Dworecki says.

4. Let someone know where you are

Although running when the streets are quiet can feel less stressful than during busier, noisier parts of the day, empty roads or trails can also be dangerous.

“Let someone know where you're going or share your run so they can track you,” Kunz says.

Apps like Strava let you proactively send your location to select contacts in real time. Alternatively, you can choose to stick to sidewalks or a track where you know other people will be out and about.

How to motivate yourself to run at night

After a long day, forcing yourself to get off of your warm couch and out into the dark doesn’t always sound super appealing. Kunz suggests making a promise to yourself to simply run 10 minutes—it’s just a little exercise snack that doesn’t feel like too much pressure.

“You know you can turn back, but once you're out the door, usually you'll feel okay and just keep running,” she says.

Dworecki adds that for some people, it’s easier to run right from their workplace. When I was training for an ultramarathon, for instance, I used to run home four miles from my office every night so that I didn’t waste half an hour commuting on the subway—my commute was my run (and it only took slightly longer). Then, once I stepped in the door, I could just relax without having to convince myself to leave again.

It can also be helpful to make night running more social by joining a group run or turning it into a date with a friend to catch up after work.

“[It] makes your run more fun and it gives you some accountability,” Kunz says. Even running with a dog can help a night run feel less lonely.

FAQ

1. Do I need a light to run at night?

If you’re going on trails or areas without ample street lamps, you’ll want to bring your own light source with you to make sure you can see where you’re going and what you’re about to step on. The most popular option among runners is a headlamp.

2. Can running at night help in managing stress?

Running is always a good stress release—the extra blood flow to our brain triggers a release of dopamine and endorphins, sometimes leading to the famous “runner’s high.” These benefits might be especially welcome at night.

“It's a great way to kind of blow off steam at the end of the day, and help unwind and relax before going to sleep,” Kunz says.

3. Is it bad to run at 10 p.m.?

Sometimes the only chance you have to fit in a workout is after many people go to bed. Dworecki says that sometimes when she’s struggling with insomnia, she might head out for a run around 1 a.m.

Just know that working up a sweat with intense exercise, like running vs. walking, for instance, will raise your heart rate pretty high, so be sure to give yourself enough time (at least an hour) to wind down after you're finished so it doesn’t mess with your sleep.

No matter when you get back home, do a cooldown, take a hot shower, eat some food, and settle in for the night knowing you’ve gotten all those longevity benefits and health perks.

Three years after rewriting marathon history on the streets of Berlin, Ethiopia's Tigst Assefa is returning to the German capital with one goal firmly in sight — the world record.

The former world record holder has been confirmed for the 2026 Berlin Marathon, scheduled for September 27, and has already made her intentions clear. Assefa wants to produce another historic performance on the course where she delivered one of the greatest marathon runs ever seen.

"It is a great pleasure for me to return to the streets of Berlin three years after setting my world record here in 2023. I am excited to once again try to break the world record," Assefa said after her participation was announced.

Berlin has long been regarded as the world's fastest marathon course, and few athletes understand that better than Assefa. It was there in 2023 that she stunned the athletics world by clocking a then-world record, cementing her place among the greatest marathon runners of her generation.

Now, the Ethiopian star is preparing for another assault on history.

Armed with a remarkable personal best of 2:11:53, Assefa will attempt to lower the current women's world record of 2:09:56, set by Kenya's Ruth Chepngetich. Achieving such a feat would require one of the fastest marathon performances ever produced, but Assefa has already shown she possesses the talent, courage and speed to challenge seemingly impossible barriers.

Her quest, however, will be far from straightforward.

The Berlin field is shaping up to be one of the strongest women's marathon line-ups of the year. Joining Assefa on the start line will be fellow Ethiopian and training partner Amane Beriso, a world-class performer capable of matching any pace on her day. Also in the race will be Kenya's Rosemary Wanjiru, the defending champion, who returns determined to protect her crown after a commanding victory in Berlin last year.

With three of the world's elite marathoners set to clash, the race promises a fascinating battle between championship experience, tactical intelligence and raw speed.

For Assefa, though, the challenge extends beyond defeating her rivals. The bigger target is the clock.

The Ethiopian has repeatedly demonstrated her ability to thrive on Berlin's flat and fast roads, and her return instantly raises expectations of another historic performance. Marathon fans around the world will be watching closely to see whether she can once again produce a run for the ages.

As the world's best distance runners converge on Berlin this September, the stage is set for another potentially historic afternoon. With a proven record on the course, unmatched ambition, and a world record firmly in her sights, Tigst Assefa arrives not merely to compete, but to challenge the limits of what is possible in women's marathon running. Whether history falls once again remains to be seen, but one thing is certain: all eyes will be on Berlin when the gun goes off on September 27.

The stage is set for one of the greatest women's marathon races ever assembled.

When the BMW Berlin Marathon returns on September 27, 2026, the streets of the German capital will welcome an extraordinary cast of distance-running royalty led by Ethiopia's Tigst Assefa, Kenya's Rosemary Wanjiru and fellow Ethiopian star Amane Beriso. With three of the fastest women in marathon history confirmed for the race, anticipation is already building around what could become another landmark chapter in Berlin's rich marathon legacy.

Adding even greater intrigue to the occasion is the return of Tigst Assefa, who will be chasing a remarkable hat-trick of victories in Berlin. Having already established herself as one of the course's most dominant champions, the Ethiopian star returns to a venue where she has repeatedly showcased her extraordinary talent. Few athletes in the modern era have forged such a powerful connection with the Berlin Marathon, and another victory would further cement her place among the event's all-time greats.

Standing in her path is defending champion Rosemary Wanjiru, the Kenyan star who captured the Berlin crown with a display of strength, patience and tactical brilliance. Wanjiru has consistently proven she belongs among the world's elite marathoners, and her return as defending champion adds another compelling storyline to what is already shaping up to be an unforgettable contest.

Completing the star-studded trio is Amane Beriso, one of the most accomplished marathon runners of her generation. With a personal best of 2:14:58 and a reputation for thriving under pressure, Beriso possesses all the credentials required to challenge for victory on one of the sport's biggest stages.

The numbers alone highlight the quality of the field. Assefa's astonishing personal best of 2:11:53 remains one of the fastest performances ever recorded by a woman, while Wanjiru's 2:16:14 and Beriso's 2:14:58 underline the exceptional depth assembled for this year's race.

Yet this race is about more than personal bests. It is about the collision of champions, the pursuit of greatness and the possibility of witnessing history unfold on Berlin's famously fast roads. The German capital has become synonymous with marathon excellence, producing countless record-breaking performances over the years. Whenever the world's finest athletes gather there, expectations naturally rise.

With Assefa seeking a third consecutive Berlin title, Wanjiru defending her crown and Beriso determined to add another major triumph to her résumé, the ingredients are in place for a spectacular battle from the opening kilometres to the finish line.

The marathon world has already begun counting down the days. Fans, analysts and athletes alike recognize that opportunities to witness a field of this calibre are rare. Three champions, three distinct stories and one iconic course create the perfect formula for a race that could redefine what is possible in women's marathon running.

On September 27, all roads will lead to Berlin. And if these three superstars push one another to their limits, the clock may once again become the biggest casualty of all.

The 2026 Comrades Marathon produced many remarkable performances, but few were as inspiring as the breakthrough run of Zimbabwe’s Nobukhosi Tshuma, who delivered the race of her life to claim a stunning second-place finish in one of the most prestigious ultra-marathons on the planet.

On the unforgiving 85.77-kilometre Up Run from Durban to Pietermaritzburg, Tshuma crossed the finish line in an outstanding 5:53:36, finishing behind only South African legend Gerda Steyn and ahead of a world-class field packed with proven marathon and ultra-distance talent.

For Zimbabwean distance running, it was a landmark moment.

The Comrades Marathon is not a race that rewards luck or circumstance. It is a relentless examination of endurance, patience, strength, and mental resilience. Every athlete who reaches the podium must conquer thousands of metres of climbing, punishing gradients, and nearly six hours of sustained effort. Tshuma did exactly that, producing one of the finest performances ever recorded by a Zimbabwean woman at the iconic race.

While Steyn once again demonstrated why she remains the undisputed queen of Comrades, much of the attention turned to the athlete who chased her home. Tshuma ran with confidence, composure, and remarkable determination, refusing to be intimidated by a field that included some of the strongest ultra-runners in South Africa and beyond.

Perhaps most impressive was her ability to withstand the pressure from behind. South Africa’s Irvette van Zyl, a multiple-time Olympian and one of the country's most accomplished road runners, was among the athletes battling for the podium. Yet Tshuma never surrendered her position, matching experience with courage as the kilometres ticked away.

The Up Run is widely regarded as one of the toughest challenges in road running. It demands intelligent pacing and extraordinary physical preparation. Countless athletes have seen their ambitions unravel on its steep ascents. Tshuma, however, appeared to grow stronger as the race progressed, managing the course with maturity beyond her years and proving she belonged among the elite.

Her runner-up finish is more than just a personal achievement. It represents a significant moment for Zimbabwean athletics, showcasing the country's growing presence in ultra-distance running and demonstrating that its athletes can compete with the very best on the biggest stages.

In a race defined by suffering and perseverance, Tshuma delivered a performance that combined both. She earned every kilometre, every minute, and every accolade that came with standing on the Comrades podium.

The result firmly establishes her as one of Africa’s rising ultra-distance stars and places her name on the global endurance running map. For many fans, 2026 may be remembered as the year Gerda Steyn won another Comrades title. But it may also be remembered as the day Nobukhosi Tshuma announced herself to the world.

Zimbabwe has a new running heroine, and the future suddenly looks very exciting.

There are wounds that hunger leaves behind which food alone can never heal.

Not the hunger of missing a meal, but the kind that comes from being overlooked, unwanted, and treated as though your existence carries little value. For many children growing up in poverty, the greatest pain is not an empty stomach—it is the loneliness that comes when society turns away.

For Kenyan distance running sensation Agnes Ngetich, that loneliness was once a daily reality.

Today, she is celebrated across the globe as one of the finest long-distance runners of her generation, a world-record holder whose name commands respect on the biggest stages in athletics. Yet long before the medals, headlines, and international recognition, she was simply a young girl from a struggling family fighting battles few people ever saw.

As the second-born in a family of eight children, Ngetich grew up in circumstances defined by hardship. Following the loss of her father, life became even more difficult for her widowed mother and siblings. Resources were scarce, meals were uncertain, and support from those around them was often absent.

Instead of receiving compassion, the family frequently faced rejection.

People who should have offered encouragement kept their distance. Relationships faded. Doors quietly closed.

The message was clear: poverty had made them invisible.

But while others saw a poor village girl, Agnes carried something they could not see—a determination that refused to surrender.

That determination would reveal itself on a life-changing day in 2018.

With no proper meal to sustain her and little more than hope to guide her, Agnes and her older sister set out on foot for Kamwosor, covering approximately 14 kilometres to attend a school athletics competition. They walked the entire distance.

By the time her 5,000-metre race arrived later in the day, she had still eaten almost nothing.

Most athletes would have withdrawn.

Agnes stepped onto the track.

What followed stunned everyone.

Despite her exhaustion and hunger, she surged to the front of the field. The young girl whom few people noticed was leading the race, outrunning competitors who were far better prepared.

Then her body reached its limit.

Overcome by hunger and fatigue, she collapsed before completing the race.

For many athletes, that moment would have represented heartbreak and defeat.

But what happened next revealed the character that would later make her a champion.

When she regained consciousness, her first concern was not her health, the embarrassment, or the disappointment of collapsing. Instead, she wanted to know where she stood in the race.

She wanted her number.

She wanted to be first.

Even while lying on the ground, defeated by circumstances beyond her control, her competitive spirit remained intact.

It was at that critical moment that fate introduced Agnes to someone who would change her life forever.

Among the spectators was Ruth Bundotich, a teacher and athletics coach who saw something extraordinary in the young runner. While others moved on, Ruth stayed.

She listened.

She asked questions.

She learned about the struggles Agnes faced at home and the hardships that had shaped her childhood.

Most importantly, she chose not to walk away.

In a world that had repeatedly turned its back on Agnes, Ruth offered something priceless: belief.

One act of kindness became a turning point.

One person decided that this young girl deserved a chance.

That decision altered the course of Kenyan athletics history.

Under guidance and support, Agnes began to develop her immense talent. The same girl who once ran on an empty stomach and collapsed from hunger gradually transformed into one of the most formidable athletes on the planet.

Years later, the world would come to know her name.

Records would fall.

Victories would follow.

Crowds would cheer.

The athlete who had once felt invisible would become impossible to ignore.

Yet behind every achievement lies a story that statistics can never tell.

Agnes Ngetich's journey is not merely about running. It is a story about resilience in the face of rejection, courage in the midst of poverty, and the extraordinary impact a single compassionate person can have on another human being's future.

The world celebrates Agnes for her speed.

But perhaps her greatest victory happened long before she crossed any finish line.

It happened the day she refused to let rejection define her.

And it happened because one woman, Ruth Bundotich, chose to stay when everyone else walked away.

Today, Agnes Ngetich stands as living proof that greatness can emerge from the most unlikely places, and that sometimes all it takes to change a life is one person willing to believe when nobody else does.

Remember both names: Agnes Ngetich and Ruth Bundotich. One became a champion. The other made sure the champion was seen. 

Some records are measured in minutes and seconds. Others are measured in courage, perseverance, and an unwavering belief that age should never define human potential.

At 84 years old, South Africa's Johannes Mosehla has once again achieved what many thought impossible, becoming the oldest finisher in the history of the Comrades Marathon for a third consecutive time. Crossing the finish line in an impressive 11:12:27, Mosehla completed the gruelling ultramarathon with nearly 50 minutes to spare before the official cutoff, proving that determination can outlast time itself.

The remarkable athlete from Polokwane, Limpopo, continues to redefine the limits of endurance. Having already set the age record at 81 in 2023 and extended it at 83 in 2025, he has now raised the bar once more at 84, adding another unforgettable chapter to one of the most inspiring stories in distance running.

Yet Mosehla's journey to Comrades greatness began long before his record-breaking finishes. He first discovered his passion for running in 1963 as a 21-year-old young man with big dreams. However, the social realities of the era denied him opportunities that many runners take for granted today. During the early 1980s, black athletes were not permitted to participate in the Comrades Marathon, forcing him to put his ambitions on hold.

Rather than allowing disappointment to defeat him, Mosehla remained patient. He continued running, joined the Polokwane Athletic Club, and quietly prepared for the day when his opportunity would finally come.

When that chance arrived, he embraced it wholeheartedly.

Since making his Comrades debut, Mosehla has become a symbol of consistency and resilience. Remarkably, he has completed every Comrades Marathon he has entered since 2016, a streak that reflects not only physical endurance but also extraordinary discipline and commitment.

His approach remains refreshingly simple. He trains three times a week to keep his body strong while allowing adequate recovery. Despite tackling one of the world's most demanding ultramarathons, he believes in working smart rather than chasing excessive mileage.

Asked about the race itself, Mosehla admits he prefers the famous Down Run, joking that he performs better because he is lighter. Even after decades of running, the notorious Polly Shorts climb remains his toughest challenge, a reminder that every athlete, regardless of age or experience, still faces obstacles to overcome.

What stands out most, however, is his attitude toward the future. While many people his age have long since retired from competitive sport, Mosehla has no intention of stepping away. When asked about retirement, his response was simple and powerful: he is not thinking about it.

That mindset may be the secret behind his enduring success.

In an era obsessed with youth, Johannes Mosehla offers a different perspective. His story is not merely about running marathons; it is about patience rewarded, barriers overcome, and the refusal to surrender dreams despite the passage of time.

At 84, he is still moving forward, still inspiring thousands, and still proving that greatness has no expiration date.

Johannes Mosehla is more than a Comrades finisher. He is a living reminder that the human spirit remains strongest when it refuses to give up.