Tips for Running in Inclement Weather

Nothing’s a bigger let down than getting ready to go on a run and seeing that it’s raining outside (or worse). While it may feel like running is best saved for the summer months, it’s still possible to enjoy a run anytime with a little extra planning and preparation. Here are some top tips for you to keep in mind to ensure that you can run 365 days of the year.

In the Snow

Avoid brick or metal—these surfaces are very slippery when wet. If you must travel across either, it’s usually safer to simply walk!

Run in fresh snow—it may seem counterintuitive, but you’ll actually get better traction if you run in fresh snow. Just be sure to avoid any suspicious-looking divots or bumps, as hazards may be lying underneath the snow. There could be broke pavement that can cause a trip and a twisted ankle.

Shorten your stride—by taking smaller steps and staying balanced, you’ll have a lower chance of slipping in the snow.

Dress to sweat—you don’t want to bundle up like you’re about to watch the ball drop on NYE. You’ll get much hotter as you run, so a good rule of thumb is to dress as if it’s 20 degrees warmer outside.

In the Rain

Dress for the temperature—if you wear many layers to avoid the rain, they’ll all get wet. A smarter idea is to simply wear a waterproof poncho over everything if your gear isn’t waterproof already.

Lighten up—it’ll be a lot harder for everyone else on the road to see you in the rain due to the loss of visibility. Wearing a reflective vest will go a long way in ensuring everyone sees you.

Prevent chaffing—if you’ve chaffed before, you’re definitely going to be raw after you run in the rain. Putting runner’s gel or Vaseline on your go-to problem areas will make a world of difference.

In the Heat


Pre-hydrate—heat exhaustion can strike even the most accomplished runner! You should have one glass of water about 45 minutes before you leave, and plan on having an additional bottle of water for every 30 minutes of running.

Pace yourself—when temperatures spike, it can take up to two weeks to get used to running in high temperatures. Running a shorter distance or at a slower pace can help you get used to the new temperatures.

Wear loose clothing—a common misconception is that black clothing must be avoided at all costs. While black clothing can sometimes be hotter than other colors, what’s more important is wearing something that’s loose and breathable on a hot run.

Plan accordingly—if you hate running in high temperatures, you’ll want to leave before the sun rises. If humidity is what really annoys you, try running in the afternoon when the sun has a chance to burn off the air’s moisture.

With a little extra planning, there’s no reason to not enjoy a run today!

This article was created Personal Injury Help (, an organization dedicated to providing the public with information about personal injury and safety information. Nothing in this article should be construed as legal advice, and it is intended for informational use only.