Running in Different Weather — A Complete Guide

Running in Heat (Above 25°C)

• Slow down: expect 10-20 seconds per km slower for every 5°C above 15°C
• Run early morning (before 8 am) or after sunset
• Wear light, moisture-wicking fabrics — no cotton
• Hydrate before, during, and after
• Wet a bandana and wear it around your neck
• Acclimatise gradually over 10-14 days

Running in Cold (Below 5°C)

• Dress in layers: wicking base, insulating mid, wind-blocking outer
• Protect extremities: gloves, ear-covering hat, neck gaiter
• Warm up indoors for 5-10 minutes before heading out
• Breathe through a buff or scarf in extreme cold
• Run into the wind first so the wind is at your back when you are sweaty
• Shorten your stride on icy surfaces

Running in Rain

• A light rain jacket with ventilation prevents overheating
• Wear a cap with a brim to keep rain off your face
• Apply anti-chafe balm to prevent raw skin
• Wear wool-blend socks (they stay warm when wet, unlike cotton)
• After the run: change into dry clothes immediately

Running in Wind

• Strong headwinds (above 30 km/h) can slow you by 30-60 seconds per km
• Tuck behind buildings or trees when possible
• Plan out-and-back routes so the headwind is first half, tailwind second
• Lean slightly into headwinds and shorten your stride
• Wind chill makes it feel colder — dress one layer warmer than the temperature suggests

Running in Humidity (Above 70%)

• Your body cannot cool itself efficiently — reduce intensity
• Sweat more but cool less; hydrate aggressively
• Heart rate will be higher than usual for the same pace
• Recovery takes longer in humid conditions

Quick Reference

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Check running conditions on Weather Tomorrow.