Weather-Proof Your Running Routine
Running in extreme weather—whether it’s sweltering heat or freezing cold - can be challenging. But with the right strategies, you can train safely and effectively, no matter the forecast.
Running in the Heat
Hydrate, Hydrate, Hydrate
Drink plenty of water before, during, and after your run. Add electrolytes for longer sessions.
Dress Smart
Wear light-colored, moisture-wicking fabrics and a hat to stay cool. Don’t forget sunscreen!
Adjust Your Pace
Slow down in hot conditions. Heat puts extra stress on your body, so listen to how you’re feeling.
Run Early or Late
Plan runs during cooler parts of the day - early morning or evening.
Watch for Warning Signs
Be alert for symptoms of heat exhaustion, like dizziness, nausea, or heavy sweating.
Running in the Cold
Layer Up Wisely
Start with a moisture-wicking base layer, add an insulating layer, and top with a wind-resistant shell.
Protect Your Extremities
Wear gloves, a hat, and thermal socks to keep fingers, toes, and ears warm.
Warm Up Indoors
Do a dynamic warm-up inside to increase your body temperature before heading out.
Watch Your Step
Be cautious of ice or snow. Use shoes with good traction or consider Yaktrax for slippery conditions.
Avoid Overdressing
Dress for weather about 10–15°F warmer than it is, since your body will heat up as you run.
General Tips for All Weather
Shorten Your Runs: Extreme conditions can be taxing - adjust your mileage as needed.
Have a Backup Plan: Use a treadmill or cross-train indoors when outdoor conditions are unsafe.
Listen to Your Body: If you feel unwell or unsafe, stop. Safety always comes first.
Pro Tip:
Running in extreme weather builds mental toughness, but it’s essential to respect your limits. Adjusting your plan doesn’t mean you’re failing - it’s smart training.