A Little Night Workout

Though I’m now a morning person through and through, there was a time when I chose to exercise at night. About five years ago, I’d get this huge, crazy-intense burst of energy every night around 10 PM, and, rather than call all my friends and talk their ears off, I’d go to the gym and run as fast as I could until it closed. And it was great! I’d totally exhaust myself, go home, shower, and pass out like a rag doll.

Though I don’t do it often anymore, I’ve found that working out at night can be amazing. First, I’m more awake and have more energy to burn off. And if it’s late, it’s likely that my gym is closing or I need to be somewhere, so I tend to work at a higher intensity. And there’s better TV to watch while on a cardio  machine during prime time! (Like “Modern Family” or “Eastwick”…my new fall favorites!) Whether you choose to or have to, working out in the evening is fine as long as it doesn’t keep you up all night.

And as the days get shorter, there’s a good chance you’re going to face exercising in the dark, whether it’s an early-morning jaunt or a late post-workout walk to your car. Last winter when I was training for the half-marathon, I started getting up at 5 AM to do my runs before work. The worst thing wasn’t the cold; it was the fact that I watch a lot of “Law & Order: SVU” and was freaked the hell out about cruising through the deserted city all by myself. (It may be the city that never sleeps, but at that time, it’s pretty damn sleepy.) It’s awful to imagine something bad happening to you when you’re workin’ on your fitness, but the fact is, it’s a scary world. Here are some ways to protect yourself.

• First, darkness is darkness, whether it’s AM or PM. You can be attacked or hit by a car any time of day. Don’t let your guard down just because it’s morning. In fact, I’ve found that more people are around when I am out at night. No one is crazy enough to be up at 5 AM, except runners, and, well, crazies.
• Be alert the second you step outside–while you walk from your apartment to the gym, the car from your house, or to the gym from your car. Keep your keys in your hand so you aren’t digging through a deep/messy gym bag to find them. (I always keep the keys between my fingers too, in case I need to jab anyone in the eyes!) Deserted parking lots are creepy places. Ask a trainer you trust to watch you walk to your car or escort you.
• Beware your routine. I am a creature of habit, but you have to mix it up a little! It’s so unnerving to think about, but if you leave your house at the exact same time every day and take the exact same route, anyone looking to cause you harm could easily pick up on this. It happens.
• Consider taking a self-defense class to learn what to do in certain situations. It’s empowering and it could save your life!

If you’re spending a lot of time walking, running, or cycling outside, you need to take extra precautions to be safe.

• Try to find a buddy! Workout buddies are amazing for a number of reasons, but they can do a lot for your personal safety. Joining a running group is great for this, and it’s a way to be social and stay motivated.
• If you have to go alone, let someone know where you’re going and how long you expect to be gone. Before leaving for my long run last week, I left the Google map of my route up on my computer. I always announce when I plan to be back. If you live alone, set up a buddy system with a friend or family member who you can text pre- and post-workout. You can Tweet @ me if you want to! Seriously, better safe than sorry.
• Make sure people can see you! This seems so obvious, but in the past few weeks, I’ve been driving and I’ve come across numerous runners who are running on the shoulder of the road whom I don’t see until I am nearly on top of them. A little “Oh let me change the station OOPS!” swerve could become a tragedy. One I saw (barely) two women out walking dressed in all black. Hello? Even when people are wearing reflective gear,  headlights often don’t hit it right away. Make sure you have reflective tape or material on several points on your body—shoes, waist, collar, head. You can also wear a flashing light. This Sportline arm band from Target.com costs $15. Your safety is worth $15.
• Always run or walk against traffic. Be defensive–you need to face the cars.
• Be extra-aware of cars making right turns when you’re crossing the street at intersections, and make eye contact with drivers before crossing the street in front of them.
• Don’t talk to strangers! Do not stop when you’re on foot to give directions to drivers. Not even female ones. Self-preservation is not a bitch move.
• Leave your ipod at home. This breaks my heart, but it’s not really negotiable. You need to be able to hear cars, horns, approaching footsteps (ugh), or falling branches (seriously). I know it’s tough, but running or walking without music might turn out to be something you enjoy.
• Identify yourself. No one wants to think of herself ending up as a Jane Doe, but the reality is, it happens. I just ordered a Road ID bracelet for my outdoor runs, but you can go low-tech and take a sharpie to an old rubber Livestrong bracelet or terry cloth wristband. Dog tags work too. Get your name and emergency contact number on you somewhere; EMTs are trained to look for IDs on your neck and wrists. Shoes can get knocked off in an emergency.
• Be careful with your personal info! If you decide to do a shoe pouch or similar product, and it’s carrying both your ID and your keys…and you lose it…someone could potentially have your house key, your address, and your cute picture. Consider putting your key on your shoe and your ID in a belt. (I like SPIbelts because they also hold your phone. If you’re going out on a long trail run, it’s a good idea to have a phone, lest you trip and break your ankle five miles in. Again…it happens.)
• Whether you’re running on campus or through a neighborhood, stick to familiar areas and well-lit areas. And what’s safe by day may not feel so safe at night. You may not realize how dense trees are or how creepy a fence can be until it gets dark, so it doesn’t hurt to do an evening drive-by before you take a route alone.

Always be smart, proactive, and aware of your surroundings! And you can always take my favorite suggestion and just run naked. Then any perverts out there think you’re already being chased.

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Tagged as: dark, Exercise, fitness, gear, half marathon training, night, running, safety