As the opening event of the IRONMAN 70.3 weekend, this 5k and 10k race offers a unique challenge that's quite different from daytime running - from navigating in reduced visibility to managing your body's response to cooler evening temperatures.
Whether you're a seasoned runner trying night racing for the first time or a newcomer looking to make your mark under the lights, certified We Run Running Coach Amanda Grimm has shared these expert tips to help you feel confident and prepared when you line up at the iconic Bolton Town Hall start line.
1. Invest in 360-degree visibility gear
Night running can be great fun, but it’s important to think about visibility. To ensure you can be seen, think about wearing a head torch, rear blinking lights and a reflective vest. Don't rely on a quick mirror check to gauge your visibility - test how well you can be seen from the sides and behind, where drivers and other runners will actually spot you.
2. Start conservatively and build confidence as you go
A good pacing strategy for night running is to start 10-15 seconds slower than your usual pace. Your depth perception and stride will likely feel quite different at night, so easing into your running rhythm is a smart move to avoid stumbling on unseen obstacles or burning out early from overcompensating with an unnatural gait.
3. Layer smartly for temperature changes
Perhaps especially at this time of year, temperatures can drop quite significantly in the evenings, meaning your body temperature can feel different when running at night. The evening temperatures can vary significantly depending on things like cloud cover too, so it’s wise to wear easily-adjustable moisture-wicking layers that you can shed as you warm up.
4. Focus on sound and rhythm as well as sight
Night running forces you to become more mindful, so it’s a perfect opportunity to practice using your cadence (the number of steps you take in a minute) and your breathing pattern as anchors. The good news is that studies suggest mindful running can actually boost performance.
Amanda Grimm, Running Coach at We Run, says: “The most common mistake I see with first-time night runners is underestimating how different everything can feel in low light. Your stride tends to shorten instinctively, your cadence might change, and even familiar terrain can feel somehow foreign.
"That's why starting conservatively isn't just about safety - it's about giving your body time to adapt to this different and possibly quite unusual sensory experience. Night running can be fantastic fun though, and it’s a great way to mix up your usual running routine."
For more information, look here: https://we-run.co.uk/running-coach-bolton/