Committed runners don't skip workouts because of weather—they adapt. With the right preparation and mindset, you can run comfortably in almost any conditions. Here's how to handle whatever the sky throws at you.
Running in the heat
Heat is one of the biggest performance limiters. Your body works overtime to cool itself, leaving less energy for running.
Hot weather strategies
- Run early or late: Avoid the hottest hours (10am-4pm)
- Slow down: Accept that your pace will be slower—run by effort, not pace
- Hydrate proactively: Drink before you're thirsty; include electrolytes
- Wear light colors: Light, loose, moisture-wicking fabrics
- Find shade: Trails and tree-lined routes are cooler than open roads
- Pour water on yourself: Wet your hat and neck
Heat acclimation
It takes 10-14 days of heat exposure for your body to adapt. During this period, reduce intensity and volume. Once acclimated, you'll sweat more efficiently and maintain performance better.
Running in the cold
Cold weather is often more comfortable than heat once you're moving. The key is dressing appropriately—not too little, not too much.
Cold weather dressing
Dress as if it's 10-15 degrees (Fahrenheit) warmer than actual temperature—you'll warm up quickly once running. Layer so you can adjust:
- Base layer: Moisture-wicking material against skin
- Mid layer: Insulating layer for very cold days
- Outer layer: Wind-resistant shell
Extremity protection
You lose significant heat through your head and hands. Wear a hat or headband and gloves—you can always remove them if you get warm. Cover your ears in wind. In extreme cold, consider a balaclava or neck gaiter for face protection.
Ice and snow
Shorten your stride for better traction. Consider traction devices that fit over your shoes. Run on packed snow rather than ice when possible. If conditions are truly dangerous, move your run to a treadmill.
Running in rain
Rain is often worse in anticipation than reality. Once you're wet, you're wet—and running in light rain can be refreshing.
Rainy day tips
- Wear a hat with a brim: Keeps rain out of your eyes
- Skip cotton: Synthetic fabrics don't hold water like cotton
- Protect your phone: Plastic bag or waterproof case
- Prevent chafing: Apply anti-chafe product generously—wet skin chafes more
- Watch for puddles: Deep puddles can hide holes or uneven surfaces
Wind
Wind can make any temperature feel much colder. Plan your route to run into the wind at the start (when you're fresh and warm) and return with the wind at your back.
When to skip
Some conditions warrant staying inside:
- Lightning or severe thunderstorms
- Extreme cold with dangerous wind chill
- Ice-covered roads with no safe alternatives
- Heat advisories with very high humidity
A treadmill might not be your first choice, but it's better than injury or illness. Be smart about safety, adaptable about conditions, and you'll run consistently year-round.