Running in Extreme Weather: Hot, Cold, and Everything in Between


Running enthusiasts know the weather can present challenges and opportunities for their training routines. Adapting and staying safe is essential whether you’re facing scorching heat, cold, or extreme weather. This article will explore the best strategies and gear for running in extreme weather conditions.

1. Hot Weather Running: Staying Cool and Hydrated

Running in hot weather can be demanding, but you can conquer the heat with the proper precautions. Start by investing in a reliable running phone holder. This allows you to keep your phone handy for emergencies, hydration tracking apps, or even entertainment during long runs.

When running in the heat, prioritize staying cool and hydrated. Wear moisture-wicking, breathable clothing to help sweat evaporate and regulate your body temperature. A high vis running top with UV protection can keep you visible and shielded from the sun’s harmful rays. Wear a wide-brimmed hat and sunglasses to protect your head and eyes.

Hydration is crucial. Carry a water bottle, or consider a hydration vest with a built-in reservoir. Sip water regularly to prevent dehydration, but avoid overhydration, which can lead to a condition known as hyponatremia. Lastly, plan your runs for more excellent parts of the day, such as early morning or late evening, to minimize exposure to the sun’s intense rays.

2. Cold Weather Running: Dressing for Warmth and Safety

Running in cold weather can be invigorating but requires thoughtful preparation. Layering is essential to staying warm without overheating. Start with a moisture-wicking base layer to keep sweat away from your skin. Add an insulating layer for warmth and a wind-resistant or waterproof outer layer to protect against the elements.

Choose a high-vis running top or vest with reflective elements for visibility in low-light conditions. It’s also crucial to cover your extremities. Wear gloves or mittens to protect your hands, and invest in thermal running tights or pants to keep your legs warm.

Remember that your body generates heat during a run, so dress slightly more fabulously than you would for outdoor activities like walking or hiking. Generally, aim for a comfortable temperature when you step outside, knowing you’ll warm up as you run.

3. Running in Rain: Gear and Technique

Running in the rain can be refreshing but presents challenges. To stay dry and comfortable, invest in waterproof gear such as a rain-resistant jacket, pants, and a waterproof running phone holder to protect your device. Waterproof running shoes or shoe covers can help keep your feet dry.

When running in the rain, focus on maintaining proper form. Shorten your stride, keep your feet low, and be cautious of slippery surfaces. After your run, remove wet clothing promptly to prevent chills and potential cold-related issues.

4. Windy Conditions: Battling the Gusts

Running in windy conditions can be tricky, increasing your perceived effort and leading to windburn. To combat the gusts, opt for wind-blocking layers that protect your core. A wind-resistant high-vis running top can keep you visible while providing the necessary protection.

Wearing a running hat or beanie can help keep your head warm and shielded from the wind. If the wind is extreme, consider altering your route to run into the wind on your way out and have it at your back on the return journey to make the run feel more manageable.

5. Running in Variable Weather: Flexibility is Key

Sometimes, you’ll encounter unpredictable weather during your run. In these situations, adaptability is essential. Start with a flexible outfit that allows you to add or remove layers as needed. Carrying a lightweight, packable running jacket can be a lifesaver when conditions change unexpectedly.

Always check the weather forecast before heading out and be prepared for varying conditions. Carry essentials like a running phone holder, a small first aid kit, and extra nutrition for longer runs. Staying informed and equipped will help you handle whatever Mother Nature throws your way.


Running in extreme weather conditions can be challenging, but with the right gear and strategies, you can enjoy your favorite activity safely and comfortably. Whether you’re facing heat, cold, rain, wind, or variable weather, the key is to plan, dress appropriately, and stay flexible. With the right gear, including a running phone holder and high-vis running top, you’ll be prepared for whatever weather comes your way. So, lace up those running shoes and embrace the elements on your next run – just be sure to stay safe and enjoy the journey!