RESOURCESTraining Tips, running advice + more
RUN IN ANY WEATHER
No matter the weather conditions, running can be a rewarding activity that keeps you fit and energized. Whether you’re facing scorching heat, pouring rain, biting cold, or gusty winds, there are strategies and tips to help you conquer the elements and make the most of your running.
Conquering Wet and Rainy Day Runs
Running in wet and rainy conditions can present challenges, but with proper preparation, you can turn it into an exciting and invigorating experience. Here are some essential tips to help you make the most out of your wet runs and stay comfortable and safe.
Gear up wisely:
Choose moisture-wicking, quick-drying clothing and a waterproof or water-resistant jacket. Opt for shoes with good traction and consider wearing moisture-wicking socks to keep your feet dry.
Protect against chafing:
Apply a thin layer of body glide or petroleum jelly to areas prone to chafing, such as underarms, thighs, and feet.
Wear reflective or brightly colored clothing, a hat, or a visor to improve visibility for yourself and others. Consider using a headlamp or carrying a light if running in low-light conditions.
Adjust your pace and expectations:
Be mindful of slippery surfaces and adjust your pace accordingly. Embrace the experience and focus on the joy of running rather than pushing for personal records.
Even in wet conditions, stay hydrated by drinking water before, during, and after your run.
Running in the rain can be an exhilarating and rewarding experience if you prepare properly. Embrace the challenge, gear up appropriately, and adjust your pace. With these tips, you’ll be ready to conquer wet and rainy day runs and enjoy the unique adventure they bring. Stay safe, stay dry, and happy running!
5 Tips for running in the rain
Essential tips for running in the rain
- Wear moisture-wicking clothing: Avoid cotton and choose clothing made of moisture-wicking matertials that will keep you dry and comfortable throughout your run. This will help prevent chafing and discomfort.
- Wear a hat with a brim: A hat with a brim will help keep the rain out of your eyes and off your face, making your run more comfortable.
- Shoes: Make sure your shoes have good traction to help prevent slipping on wet surfaces. If the soles of your shoes are worn out, it may be time for a new pair! Consider wearing a pair of shoes specifically designed for wet conditions.
- Be visible: Rainy conditions make it harder for drivers to see you, so wear reflective gear or bright colours to help make you more visible to motorist.
- Protect your electronics: Use a waterproof case or plastic bag to keep your phone dry.
Tips for safely running in hot weather
BEAT THE HEAT: ADVICE FOR RUNNING IN HOT WEATHER
Running in hot weather can be challenging. Here are some tips to help you run comfortably and safely in hot weather.
- Plan your runs: Run during cooler parts of the day. Avoid running during the hottest part of the day, usually between 10am and 4pm. Try running early in the morning or later in evening when the temperatures are cooler.
- Wear breathable clothing: Choose lightweight and breathable materials that are moisture wicking. Avoid dark colours that absorb heat and make you feel hotter.
- Stay hydrated: Drink plenty of water before, during, and after your run to prevent dehydration. Consider incorporating electrolytes into your hydration plan. Carry a water bottle on your run, plan a route that passes by water fountains or shops where you can refill your bottle. The City of Vancouver provides a map of water fountains here.
- Protect yourself from the sun: Wear sunscreen, a hat, sunglasses to protect yourself from the sun. As mentioned earlier, running early in the morning or in the evening will help you avoid peak times of harmful UV rays.
- Slow down your pace: Running in hot weather is harder on your body, so keep your pace slow and don’t worry about speed or time. Listen to your body and adjust your pace as needed.
- Acclimate to the heat gradually: Start with shorter runs in the hot weather and gradually increase your time and distance as your body adjusts.
Safety should always be your top priority when running in hot weather. Listen to your body, take precautions, and you can still enjoy your runs and stay healthy.
10 tips for running in the cold
Cold weather running tips
Running in cold weather can be refreshing and invigorating, but can also present some challenges. Here are some tips to help you run comfortably and safely in cold weather.
- Dress in layers so that you can regulate your body temp during your run. Start with moisture-wicking baselayers, add mid layers for warmth/insulation, and finish with a windproof and/or waterproof outer layer to protect against the elements.
- Protect your extremities, wear gloves or mittens, wool socks, a hat or headband to keep warm.
- Warm up: Do a dynamic warm-up. Warm up your muscles before heading out to prevent injury.
- Footing: Watch for icy conditions. Make sure your shoes have good traction or use a traction device like microspikes if needed.
- Hydration: Drink before, during, and after your run. Even in the cold, it’s important to stay hydrated.
- Be flexible: Adjust your schedule or route to be safe. Consider running indoors or postponing your run if the weather is too extreme.