By Joey Ari
Every runner knows that weather can make or break a run. Whether you’re tackling miles under the summer sun or braving the chill of winter, adjusting your strategy is key to staying comfortable and performing at your best. Here’s how to modify your approach depending on the conditions.
Running in the Heat
Hydration is Everything
Running in hot weather means sweating more, which increases the risk of dehydration. Start your run well-hydrated and continue drinking water or electrolyte-infused fluids before, during, and after your session. If you’re running for more than an hour, consider carrying a hydration pack or planning routes with water stops.
Dress for the Conditions
Lightweight, moisture-wicking fabrics are essential for hot-weather running. Opt for light-coloured clothing to reflect heat and choose breathable materials that help sweat evaporate. A cap or visor can offer shade, and sunglasses with UV protection are a smart addition—not just for comfort, but to shield your eyes from harsh glare.
Adjust Your Timing
The middle of the day is often the hottest, so aim to run in the early morning or late evening when temperatures are lower. If midday running is unavoidable, seek out shaded routes or consider slowing your pace to prevent overheating.
Acclimatise Gradually
Your body needs time to adjust to higher temperatures. If you’re not used to running in the heat, ease into it by starting with shorter runs and gradually increasing duration and intensity over several weeks.
Running in the Cold
Layer Up Wisely
Cold-weather running requires layers that insulate while allowing sweat to escape. Start with a moisture-wicking base layer, add an insulating middle layer, and top it off with a wind- or water-resistant outer layer if needed. Don’t forget gloves and a hat—heat escapes quickly from your extremities.
Warm Up Before Heading Out
In cold weather, muscles take longer to loosen up. Start with a dynamic warm-up indoors to raise your core temperature before stepping outside. This reduces the risk of injury and makes the transition to outdoor running more comfortable.
Keep an Eye on the Surface
Winter running often means dealing with slippery paths, icy patches, or even deep snow. Wearing shoes with good traction is essential, and if conditions are particularly hazardous, consider switching to trail shoes or adding traction aids like Yaktrax.
Protect Your Eyes and Skin
Cold winds can be just as damaging to your eyes as the sun. Running glasses with clear or lightly tinted lenses help shield against wind and debris while still offering UV protection—something that’s important even on overcast days. A layer of moisturiser and SPF lip balm can also help prevent windburn and chapped skin.
Fine-Tuning Your Performance Year-Round
Regardless of the season, listening to your body is key. Pay attention to signs of heat exhaustion in the summer and frostbite in the winter, adjusting your plans accordingly. Running should be an enjoyable challenge, not a struggle against extreme elements. By making a few strategic tweaks to your gear and routine, you can keep your performance strong in any weather.
