7 steps to exercising safely after dark

From wearing reflective clothing to planning safe routes, “personal safety must be a top priority for anyone running after the sun sets,” says Jean Knaack, executive director of the Road Runners Club of America. Some tips:

Don’t wear ear buds. You need to hear everything around you when you can’t see as well. While listening to just one ear bud is better than two, it’s still too easy to get distracted.

Reflect yourself. Choose bright, fluorescent clothing and wear reflective tape on points of motion such as your elbows and ankles to help drivers spot you from a distance. Make sure you have reflective material along your sides as well as on your front and rear. If all your running clothes are dark-colored, then wear an orange or yellow reflective safety vest.

Go against traffic. You can react more quickly to oncoming vehicles than when cars approach from behind.

Run with a partner. Another person is best, although a dog can be a crime deterrent. If you go alone, tell someone when you’re leaving, when you expect to be back and what route you’ll be taking.

Avoid unlit areas. Deserted streets and wooded trails are especially bad ideas at night; stick to familiar and well-lit routes. Also steer clear of bushes and parked cars, where people can easily hide especially after dark.

Identify open stores. Make sure your route includes businesses that keep nighttime hours, where you can go in case of an emergency. If you’re nervous about a situation or person, follow your instinct and stop in a safe spot.

Carry a cell phone and identification. If you don’t bring an ID card, write your name, phone number, blood type and any important medical information on an inside sole of your shoes.