Tips for Running in Bad Weather

It’s easy to get discouraged by the weather when you are a beginning runner, but it doesn’t have to stop you in your tracks. Here are a few tips to help when Mother Nature decides to trash your training.


This one of those times where a waterproof raincoat won’t do because they don’t allow your skin to breathe. Trapped heat and moisture can make your run highly uncomfortable, not to mention cause chafing and overheating. Your outermost layer of clothing will need to be rain resistant and, if it’s cold outside, wind resistant. Do not wear cotton as it will trap sweat. Look instead for synthetic fabrics that wick moisture away from your skin. Wear a hat to keep the rain off your face and make sure to wear some sort of reflective gear so drivers can see you.

Snow and Ice

While most runners will stick to the treadmill or an indoor track during the winter season, the few runners who venture outside are rewarded with a refreshing and beautiful run. Ice grippers, a type of coil you slip over your shoe, are highly recommended for this type of environment. They provide a solid grip on slippery surfaces. You can also buy trail running shoes which provide some moisture resistance while delivering good traction. You can also try snowshoeing. Believe it or not, if you can run, then you can snowshoe! Remember, no matter how you tackle running in the snow and ice, make sure to wear layers as well as two pairs of socks to keep your feet warm.


The dangers of running during high temperatures can take you by sudden force, so it is wise to be extra cautious while exercising. Before running, make sure you are hydrated, and if running for more than 30 minutes, make sure you have access to additional fluids. Wear light, loose-fitting clothing made out of synthetic material since cotton traps moisture, becoming heavy and creating chafing. Try to run either early in the morning or late in the evening when temperatures are not extreme. Make sure to listen to your body while you run; count on getting fatigued faster. Don’t push through it; just slow down or stop entirely.

If you take these common sense steps when running, you will find yourself safe and happy during your runs, no matter the weather.

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