5 principles for night jogging

The days are running out slowly, daylight is diminishing, so if we don't want to stay at home, we will have to run more and more often in the dark or even in the dark. So that your night runs do not end in a nightmare, we have some simple but very useful advice.

1) Running shoes

You do not have to worry at night that you do not completely tune the strip on the color of the shoelaces. But all the more you should focus on the functionality of the equipment. Sufficient thin films are important, the air cools down quickly. Functional underwear then reliably diverts sweat away from your body, which will cool you more after dark than would be appropriate. Quality shoes are a matter of course.

"The hardness of running shoes depends on the terrain. They should be harder to run in the woods, on the meadow, and on uneven terrain to ensure sufficient stability, but on the asphalt and concrete, they must be sufficiently softened. Also, the harder the terrain, the higher, more flexible and thicker the sole should be to neutralize terrain unevenness. The material of the upper should be breathable, absorb moisture and conform to the anatomical shape of the foot. Running shoes are an individual matter," explains Jan Novotny, orthopedist, and warns:" Unsuitable shoes can also cause spinal pain, headaches and increase the risk of varicose veins."

2) Without a headlamp, it is better not

Without the headlamp, you should not go into the night run at all. It's not that you can't tie your shoelace in the dark. However, it is a good idea to see and possibly be seen - especially when running on the road. High-quality headlamp, well-placed reflector and reflective clothing can save your life. And it's not just about running along the road. You simply are not a night creature and sometimes you just have to light up. You never know what's going to happen on the way.

3) Especially not fast and furious

Keep in mind that your perception is limited and adapt the track accordingly. It is better to run somewhere where you know at least a little bit, rather than go into unknown places. You and your ankles will certainly appreciate it if you choose at least to start well-known and if possible flat terrain. Adjust the tempo to the limited senses. Darkness shouldn't stop your running, but you should slow down a little.

4) Pepper is not a shame

Darkness is a nice thing, but the fact that it can be hidden in it can be very well abused. And the fact that worries about a possible assault are creeping into your head is perfectly appropriate. And it doesn't matter if you are a fragile female athlete in a darkened housing estate or a hundred-dollar judoka in the middle of the forest. You are not always sure that you will run away. Pepper spray can help us in conflicts with both human and four-legged wild boars.

5) Mobile is not just a burden

It is clear that you want to clear your head during the course and you do not want to be bothered by phone calls. But just turn it off. However, do not leave your mobile at home, especially when running on a new route. The mobile operator, together with the GPS, will provide you with valuable services when you get off the road a bit, but also in the case of an emergency call. Athletes and holiday runners will appreciate the phone. For example, continually improved applications accurately calculate your heart rate, route, or calories you burn.