“It’s that time of the year for wet, dark winter running in the Pacific NW! To keep you safe and motivated for running, here are some new tips to help you run in these coming months. Limited daylight and the inevitable question, “Do I need to run today?”
Know when there is daylight
While it is always a good idea to wear bright or illuminated clothing and accessories near twilight, it can also add one more layer (literally) to get yourself motivated to run. Check out this link to get the daylight schedule.
Start running with a local club
One way to keep up with running during the cold and dark months is to mix up your training! A great way to do this is to join a local running club and celebrate your running with others! Here is a website to find nearly all of the local clubs in Portland.
Tracklandia also has a run club once a month at various locations around Portland, coupled with a fun interview with local athletes. You can find their Instagram here.
Find your best routes
Keeping yourself safe at night requires preparation. Here is an excellent map of Portland’s streets with less car traffic. While less traffic is good overall, it is also essential to find roads that are well-lit and traveled by other pedestrians. Here is an excellent map of Portland’s streets with less car traffic.
Get the best gear
When running at night, it is best to get obnoxious! Wear strobing multi-color lights and multiple pieces of reflective gear. If car drivers are annoyed, you are doing your job well. I Run Far put out a great resource on awesome gear and advice on running at night.
Take precautions
While running, remain vigilant and be aware of your surroundings. The Mother Runner’s Blog put out an excellent post on tips to stay safe.
But also, you could, just not?
The cold, wet winter months are always a challenging time of year to stick with running, but it doesn’t have to be. Focus on other ways to remain active, take a well-deserved break, or find different ways to work on your running goals.
@The_Running_Dietitian posted some off-season considerations if you want to take some time off running over the next few months.
Running this time of year can be challenging but also rewarding. Whatever you choose, check back with this guide to help you have a safe and productive time over the next few months.
Ryan Bourdo, DPT, USATF-1, is a physical therapist at Rose City Physical Therapy specializing in orthopedic and sports injury rehab and treating run-related injuries. He is USATF Level 1 Track & Field coach certified and can be reached at Dash Running for run coaching via his website or Instagram at @dashrunningcoach.