How To Run in All Seasons

If you're a runner, you may particularly enjoy running outside especially when your only other option is a treadmill. While treadmills are a convenient option in bad weather, they are hard to use if you need to log long miles or work on pacing.

The good news is that treadmills are not your only option in bad weather. With the appropriate precautions, you can run any time of year. Here are some tips that allow you to run safely and comfortably in all types of weather and in every season.

Tips for Running in Cold Weather

Just because temperatures drop doesn't mean you can't lace up your running shoes. Sometimes the biggest challenge about running in cold weather is getting motivated to get out there in the first place. Once you take the plunge, you'll keep running all winter long.

Plus, running throughout the winter is an excellent way to keep up your fitness levels and improve your mental health when the days get dark and dreary. In order to get the most out of your winter runs, there are few things to know.

First off, because your muscles are extra tight in the cold, be sure to get in a good warm up before taking off. This will prevent injuries and soreness the next day. Next, you'll want to plan the time of day you will run and ensure you have the proper equipment.

If you are used to 6 a.m. runs in the summer, you may want to consider a different time in the winter. Not only is early morning much colder in the winter, it will also be dark. Also make sure you have the proper safety equipment including reflective gear and even a headlamp for safety on your run, if you still plan to run when it's dark.

Some good ideas are a warm base layer, such as a polyester or nylon blend long-sleeve shirt, a sweatshirt, and a breathable jacket. You want to dress in layers so that you can take things off if you get too warm. Also consider a warm hat or headband to cover your ears and gloves to keep your hands warm.

Take your first few winter runs slower as your body adjusts to the colder temperatures and focus on having good form, as always. It is also important to note that it will be harder to run at a faster pace when it's cold, so recognize that your times may be slower. This fact does not mean you cannot work on your pacing or do some occasional speed work in the winter, though. You just need to know that cold weather will limit you somewhat.

Just watch out for icy or snowy spots which can lead to falls if you are not careful. And, make sure you know the signs of hypothermia. Also, your body may not feel thirsty in the cold, but remember that you still need to hydrate during runs of 45 minutes or longer. After your run, change out of your sweaty clothes right away if you are able, drink warm liquids, and do some light stretching. You also may want to consider showering as well.

Tips for Running in Hot Weather

Running in hot weather certainly has its advantages—no worrying about slipping on ice or snow and longer days make it easier to get runs in before or after work. With some planning, you can protect yourself from heat-related injuries and illnesses and safely run in high temperatures.

During the summer and in hot weather, it is better to plan to run in the early mornings or evenings when the temperature is a bit cooler and the sun isn't strong. Wear as light of clothing as possible, focusing on light colors and materials. Be sure to apply sunscreen and wear a hat to protect yourself from the sun's rays.

When fueling for your run, try to get about 30 to 60 grams of carbohydrates per hour of running. You may need more or less depending on your distance and fueling adequately is extra important when running in hot weather.

You may notice your pace slows down significantly or you aren't able to run as far when it's extremely hot. Adjust your expectations and embrace the slower paces, knowing you will likely speed up when it cools down.

Keep in mind, too, that a large part of training is related to your heart rate during training. Even though your pace may be slower, your heart will still work as hard or maybe even harder in the heat, so you are still benefitting from your run even if it is at a slower pace.

That said, if running in hot temperatures sounds like it will be miserable, train inside. There is no shame in running on the treadmill or doing some cross training instead.

Tips for Running in Humid Weather

Running in humidity brings on added challenges to already hot weather. When we sweat, the droplets bring body heat to the surface of the skin where it evaporates to cool us down.

Humidity prevents the sweat from evaporating, keeping your core body temperature hotter for longer. This can become dangerous when your blood flow is reserved for essential organs, and your mental and physical abilities decline.

It's not all bad news though. Some people handle humidity better than others and there are many ways to stay safe while running in hot and humid weather. Start by checking the weather report and look beyond just the temperature outside.

In very humid conditions, try to run the morning or in the evening, find a shaded path, or run close to the water if possible. Wear light clothes and stay hydrated. This may even mean wearing a hydration pack or planning hydration points along your run.

Keep in mind, your heart rate may be higher, which will make your perceived effort feel greater, so you may need to slow down or decrease your distance. Naturally, this will impact your pace as well. But the more often you run in hot and humid conditions, the more efficiently your body adapts. Come cooler, fall weather, your runs may feel like a breeze.

Tips for Running in the Rain

Rain is frequently a good excuse to stay inside, but some runners enjoy a wet and refreshing run. Depending on the temperature, you'll definitely want to dress accordingly. Choose quick-drying fabrics such as nylon or polyester blend that won't soak up a lot of moisture leaving you freezing by the end of your run.

In cooler rain, you may want to wear a lightweight rain jacket that will keep you dry and comfortable underneath. Choose socks that will dry quickly as well in case they get wet during your run. It's also a good idea to warm-up before a run, particularly in cold and wet weather.

Don't skip some dynamic stretches and movements and start with a relaxed jog. Ideally, pick a route you know well so there are so surprises during a rainy run. Watch for any uneven road and puddles that will soak your socks and shoes.

After your run, wipe off any mud and change out of your wet clothes as soon as possible. As with any run, don't forget to hydrate and cool down with some light stretching and foam rolling. Sometimes soreness after a cold run can really kick in the next day!

A Word From Verywell

If you love running outside, there is no reason you can't do it all year long. With careful planning, you can enjoy running in hot, cold, humid, and rainy weather. It is essential to ensure you are dressed smartly and have adequate fuel and hydration, even if your body isn't telling you it is thirsty.

Keep in mind that running in extreme weather adds both a physical and mental challenge. Listen to your body and adjust pace and distance when necessary. There is no shame in needing to slow down or cutting a run short if you aren't feeling well.

Also, be aware of the warning signs for heat exhaustion and hypothermia. Heat exhaustion may include fatigue, nausea, dizziness, headaches, and confusion while symptoms of hypothermia make look like excessive shivering, exhaustion, confusion, slurred speech, and memory loss. If you experience any of these symptoms, end your run immediately and get medical attention.