Running in all seasons

Running in all climates

In today’s newsletter, we dive into running in all climates. Stay cool and have a great week!


As runners, we face challenges associated with different seasons. From scorching summer heat to freezing winter temperatures, the changing climate impacts our performance and enjoyment while on the roads and trails. Knowing how to adapt your training and gear to the season can help you stay safe, comfortable, and on track with your running goals. In today’s newsletter, we'll explore strategies for tackling the unique conditions that each season presents. We'll also provide guidance on modifying your running routine, attire, and nutrition to best suit the conditions.

Running in Hot, Humid Conditions: Stay Cool and Safe

High temperatures and humidity can pose challenges to runners, increasing the risk of dehydration and heat-related illnesses. You can safely continue training in hot, humid climates by making smart adjustments to your summer running routine.

1. Time your runs wisely: Avoid running during the hottest parts of the day — typically between 10 a.m. and 4 p.m. Schedule your workouts for early mornings or late evenings when temperatures are cooler.

2. Stay hydrated: Prioritize hydration and drink water consistently both before and during your runs. Consider carrying a handheld water bottle or wearing a hydration pack for easy access.

3. Adjust your pace: Recognize that your performance may be impacted by heat and humidity. Slow down or take walk breaks as needed to avoid overheating.

4. Dress appropriately: Wear lightweight, moisture-wicking clothing in light colors to help regulate body temperature and minimize sweat absorption.

Winter Running: Embracing the Cold and Staying Warm

Cold temperatures, snow, and icy surfaces complicate your running routines. You can safely conquer runs in frosty conditions with proper preparation and precautions.

1. Layer up: Dress in moisture-wicking layers that can be easily shed as you warm up. Include a base layer, an insulating layer, and a windproof or waterproof outer layer to combat the elements.

2. Wear proper footwear: Opt for shoes with good traction to help navigate slippery surfaces. Consider using traction-enhancing devices like microspikes or even investing in a pair of gaiters.

3. Practice proper warm-up: Warm up indoors prior to running outside in the cold to ensure that your muscles are sufficiently warmed, reducing the risk of injury and discomfort.

4. Stay visible: Shorter daylight hours during winter make it crucial to remain visible to drivers. Wear reflective clothing and use lights, such as headlamps or blinking strobes, to ensure your safety during early morning or evening runs.

Navigating Rainy and Windy Runs: Tips for Wet Weather Training

1. Choose moisture-wicking attire: Select clothing made from quick-drying, moisture-wicking fabrics that can help regulate body temperature and keep you dry. Avoid cotton, as it can become heavy and uncomfortable once wet.

2. Invest in a quality running jacket: A lightweight, waterproof, and breathable running jacket can protect you from wind and rain, ensuring comfort throughout your run.

3. Mind your footing: Wet surfaces can be slippery, so take extra caution with each stride. Shorten your running stride, maintain a quicker cadence, and stay focused on the path ahead to avoid potential hazards.

4. Embrace the elements: Recognize that running in wet, windy conditions can be fun and exhilarating. Use challenging weather as an opportunity to build mental toughness and resilience, strengthening your overall running mindset. 

Proper Gear Selection: Equipping Yourself for Every Season

Investing in high-quality, versatile gear benefits your training in any weather condition, ensuring comfort and safety year-round.

1. Footwear: Choose running shoes with good traction, support, and breathability. Rotating between two pairs can help prolong their lifespan and ensure optimal performance.

2. Clothing: Opt for moisture-wicking, temperature-regulating materials, and prioritize layering in colder climates. Invest in lightweight, breathable options for hot, humid conditions.

3. Headwear: Protect your head from the elements with appropriate seasonal headwear, such as a breathable cap for sun protection, a moisture-wicking beanie for warmth, or a waterproof hat for rain protection.

4. Running accessories: Equip yourself with handy accessories, such as a handheld water bottle or hydration pack for convenient hydration and reflective gear or lights for increased visibility in low-light conditions!

Adapt and Thrive in Every Season

Embracing seasonal challenges and consistently adapting your running strategy ensures steady progress and enjoyment throughout the year. By implementing tips for heat, cold, rain, and wind, and equipping yourself with the appropriate gear, you'll build mental resilience and physical adaptability that will serve you well in races and future endeavors.

Your Daily Dose Of Usain⚡️

Usain with his books

Words To Run By 🏃‍♀️🏃🏽‍♂️

Running has been my main form of exercise. I've been running five or six days a week. I love it.

Natalie Coughlin