Running in the heat can be miserable which is why many runners choose to do their running in the morning or at night when it’s cooler. The only caveat is that it can be dark, very dark on those streets and sidewalks. So while the weather in Kansas City is finally starting to cool off after a blistering summer, the days are also getting shorter offering local runners less time in which to get their daylight runs in.
So runners have a choice – run at the crack of dawn before the rooster crows, or sneak a run in before the cows come home. Both have their advantages and disadvantages. Coach Eladio Valdez III of The Runner’s Edge, Kansas City’s premier running and walking coaching program, puts it this way: “It's easier to be consistent if you get your run done early vs. later when you might be too tired. In warm weather, your risk of overheating and overdoing it are lower at the coolest part of the day. Biorhythmically, it's closer to the time when your target race will be if you are training for a race. [On the other hand] research shows that you will perform better after sunset (except when it's very warm - above 80 degrees). But, you should run at the most feasible time for you.”
Aside from the fact that it’s harder to see, there are specific safety issues to be aware of when running in the dark, namely traffic. Runners sometimes have a difficult time being seen in the daylight, let alone at night. It’s up to the runner to make sure that they’re wearing as much reflective gear as possible to be noticed so that they’re the first thing the car’s headlights see. Reflective vests, reflective shoes, reflective hats, identification bracelets, water bottles, etc. all have the ability to make a runner stand out, be seen, and stay safe.
Keep a flash light handy as well. The motion of the moving light will grab a driver’s attention and it might just help you avoid that nasty pot hole the city has been meaning to repair. Carrying a cell phone for night time running isn’t such a bad idea either.
Watching for runners is not the first thing on a drivers mind at night, but watching for cars should be that of the runner. Coach Valdez notes that a runner won’t be as relaxed as they will be when they’re running in daylight, but it’s up to the runner to be in a defensive mindset when sharing the road at night with passing cars and trucks.
Whether the preference is to run as a night owl or during the first rays of the morning sun, remember to keep it safe while running the streets of Kansas City.
NOTE: Coach Eladio Valdez III is the owner of The Runner's Edge and is the course designer of the Kansas City Marathon course. He's helped over thousands of runners and walkers complete their goals, mostly in the realm of marathon and half marathons. He has been running since junior high and ran the 100th Boston Marathon in 1996. He will be answering questions on the KC Marathon fan page on Wednesday, September 8, 12 - 1 pm CDT.
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