Head to Toe with Coach Jeff: Night Running

Running overnight during a race is a key skill for trail runners and ultramarathoners, but it comes with unique challenges. How do you adjust your fueling at night? What happens if you run into an animal on the trail?

Coach Jeff Browning shares his practical, experience-based tips to help runners stay safe and confident throughout the night.

Use two lights!

• • Recommended setup:

    • Headlamp (on head)

    • Waist lamp

  • Benefits: Backup if one light fails

  • Better visibility and depth perception

Battery Strategy

• • Use the same rechargeable battery for both lights

  • Carry an extra battery

  • Ensure batteries are interchangeable between lights

  • Swap lights or batteries halfway through the night

  • Can use a drop bag or crew for a full light swap

Know your runtime and battery life on each setting. For example, high setting may give you 5 hours, but medium may give you 7-8 hours. Be proactive about changing your lights.

Adjust your pace! Night running may require slowing down, depending on terrain and lighting conditions.

Waist lamp

• • Aim directly in front of feet

  • Creates shadows behind rocks/roots, which creates better depth perception

Headlamp

• • Aim farther ahead

  • Helps spot trail markers, wildlife, terrain ahead

Using the headlamp alone can “flatten” terrain, and the lower light angle enhances contract and obstacle visibility.

Expect temperature drops of 20–25°F with extreme cases (like deserts) of up to 30–40°F and consider the wind chill.

• • Waterproof shell (base item)

  • Packable insulation layer (e.g., down jacket)

  • Waterproof pants and hooded jacket (packable)

  • Optional

    • Windproof layers 

    • Long sleeve insulation layer

  • Buff

  • Gloves

Expect animal encounters! Look for glowing eyes. Deer and elk are very common, but it’s possible to see mountain lines and moose.

Research the expected wildlife in your race and/or location and learn about the appropriate safety responses in advance.

• • Mountain lions: Make yourself look big, yell loudly, shine lights at it and back away slowly while maintaining eye contact.

  • Moose: Avoid completely, and do not provoke.

It will usually be cooler at night, due to the lack of a UV index and exposure to the sun.

• • Cooler temps mean a lower drink rate per hour, and if your calories come from drinks, you will need to increase your caloric intake from other sources.

  • You may burn more calories from your body staying warm throughout the night. Wind chills and cold temps increase your body’s energy demand. Make sure to take this into consideration for calories!

Looking for lightweight running layers, ultrarunning gear or accessories? 

For more trail running wisdom from Jeff, check out the video blogs below.

How to Be a Great Pacer – Watch Here

Ultramarathon Nutrition Strategies – Watch Here

Uphill and Downhill Training – Watch Here