Endurance training in the darkness has a particular appeal to it but also presents risks. Here are the key points you need to pay heed to.

The day in autumn that runners fear is relentlessly drawing closer. The Central European time change in October (Sunday, 27 October) makes it impossible for most people to go running during daylight after work, so they are obliged to run in the dark. The key points:

• Road running: hard and even is the way to go. In the dark, it is safer running on flat ground – i.e. asphalt – than on uneven forest trails. Tarred surfaces are recommended especially for runners who have already fallen over a few times and do not have the strongest ankle joints.
• Smart route selection: When you’re left with the morning and evening hours for running, you need to make a smart choice. It is particularly recommended to take lit-up streets and walkways with as few intersections as possible. The important thing: Not just runners, but also drivers or cyclists have impaired visibility – and probably do not necessarily expect a lone jogger at six in the morning.
• Luminescent clothing: reflective clothing that is as noticeable as possible actually goes without saying. Fortunately, almost all manufacturers now equip their clothes with reflective stripes. High-visibility vests, like those used in road construction, or reflective wrist and ankle bands with hook-and-loop fasteners provide additional safety. Another tried-and-tested option are red running lights. They are lightweight and easy to handle, and they can be secured to clothing (on the front and rear!) using a clip or hook-and-loop fastener.
• Headlamps show the way: if you happen to prefer trail runs through the forest, headlamps are a great option to light your way. The newest versions of them weigh just a few grams, illuminate the path wonderfully, and don’t impede your running in any way. Please note that your eyes adapt to the beam of light, making your surroundings appear even darker than they already are.

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