From Dusk to Dawn: How to Conquer Nighttime Trail Running in the PNW
Introduction
Night running can feel intimidating, but it’s a crucial skill for tackling longer ultras or multi-day events. If a fear of running in the dark is holding you back, practicing in a controlled and gradual way, while arming yourself with knowledge, can help you feel more confident. Here are some practical tips and mindset strategies that will help you face the darkness and take control of your fears.
Practical Tips to Build Confidence at Night
Buddy Up on a Looped Trail:
Start by running a short looped trail with a friend. On the first loop, run together to get a feel for the route and settle into the experience of running in the dark. For the second loop, split up and go in opposite directions. This way, each of you has solo time on the trail but with the reassurance of crossing paths once at the halfway point and again at the finish. It’s a great way to practice being alone while feeling safe.Local Suggestions: Trails like Forest Park’s Wildwood Trail, Powell Butte, or Tryon Creek State Natural Area in Portland offer excellent options for controlled, well-maintained loops. In Vancouver, check out Whipple Creek Regional Park or the Round Lake Trail for similar settings.
Ease Off Music Gradually:
If music helps calm your nerves, start with it and gradually reduce your reliance:Begin with two earbuds or headphones.
Transition to one earbud, keeping one ear open to the sounds around you.
Eventually, run without music entirely. This helps you tune in to the natural sounds of the night, which is ideal for safety and awareness on the trail.
Transition Gradually with Light:
Instead of plunging straight into darkness, try running during twilight hours:Dusk to Dark: Start as the sun sets, allowing your eyes and mind to adjust as the world gradually grows darker.
Dark to Dawn: Start in the early morning darkness and let the natural light ease you into the day. These transitions can make the dark feel less overwhelming.
Volunteer at a Night Race:
Sign up to work an aid station or crew for a friend during the night shift of a 100-miler or other nighttime event. Being out on the course in the atmosphere of a trail race—but focusing on helping others rather than confronting your own fears—can help ease your nerves.Local Volunteer Opportunities:
Consider volunteering at races like:Crown Stub 100 (Bivouac Racing)
Mountain Lakes 100 (Go Beyond Racing)
Hood Hundred (Daybreak Racing)
Oregon Cascades 100 (Alpin Racing)
These events offer amazing opportunities to observe and immerse yourself in the energy of nighttime trail running.
The Power of Education in Overcoming Fear
Part of overcoming fear is educating yourself. It’s common to be scared of what you can’t see, and many runners worry about wild animals at night. But how often do we stop to ask: Is this fear rational?
Here’s how education can help:
Learn the Facts: Research the animals in your area.
Does the species you fear (e.g., cougars, coyotes) actually live there, or is it a rumor?
What is the actual population of that animal in the area you frequent? For example, research the cougar population of Forest Park—when was the last sighting, and when was the last attack?
If they do live there, what percentage of hikers, runners, or recreationists are attacked each year?
Take Precautions: Once you know the facts, you can arm yourself with strategies like carrying a whistle, bear spray, or running with others.
Weigh the Risks:
Compare your fear (e.g., being attacked by a bear) to other risks you take daily (e.g., driving a car):
The U.S. averages fewer than 3 fatal bear attacks per year, while over 42,000 people die annually in car accidents (2022 data).
This means the likelihood of being killed in a bear attack is approximately 1 in 1.4 million per year, compared to a much higher risk of 1 in 101 for dying in a car accident over a lifetime.
These statistics show that while bear attacks may feel scary, their actual risk is minuscule compared to everyday activities like driving—a skill most of us don’t even think about anymore because we’ve practiced it so much.
Practice Makes Progress
Building confidence in night running takes time, just like building any other skill. You need to practice it to get better. Running in the dark once or twice before a race isn’t enough if you want to see real improvement—not only in how you feel in the dark but also in how you perform.
If you truly want to feel confident and capable during nighttime sections of a race, make night running a consistent part of your training. Schedule it regularly, just like you would with hill repeats or long runs. The more you practice, the better you’ll get.
And think about this: Remember how scary it felt the first time you got behind the wheel of a car? Over time, with practice, you built skill—and along with it, confidence. Now you can cruise down the freeway at 80 mph while singing Taylor Swift (maybe don’t admit that last part to your coach). Night running works the same way. Okay, maybe not at 80 mph, but you can get to a place where it feels second nature—and you might even hum a tune while doing it.
Community Connections
If you’re looking for a safe and supportive way to start night running, join my Tuesday Night Trail Group! We meet every week at Whipple Creek Regional Park in Vancouver. Given that it’s winter, we’re currently running in the dark—a perfect opportunity to practice with a group and gain confidence on the trails.
Final Thoughts
Running in the dark isn’t just about the right gear or route—it’s about learning to manage your mindset, take control of your fears, and practice consistently. By incorporating night running into your routine, using tools to stay safe, and educating yourself about real risks, you can overcome the darkness and achieve your running goals.
If you’d like to discuss this further, share your experiences, or ask questions, join the conversation in the forum! Together, we can light the way forward—literally and figuratively.
