Running in the Elements
How to Train Smart in Rain, Wind, and Snow
Running is rarely perfect weather, but that’s okay. Learning to handle the elements builds not just fitness, but confidence. Whether it’s a misty morning, a gusty afternoon, or a snowy sidewalk, being prepared helps you stay safe, comfortable, and consistent.
Here’s how to make the most of your miles when the weather doesn’t cooperate.
🌧️ Running in the Rain
Rain can actually be refreshing once you’re moving, but only if you’re dressed and prepared for it. Wet conditions increase your risk of chafing and slipping, and you’ll cool down faster once your clothes are soaked.
Tips for running in the rain:
Dress smart: Choose moisture-wicking fabrics and avoid cotton, which traps water and rubs.
Add a light shell: A breathable, water-resistant jacket keeps you dry without overheating. I tend to only wear ran jackets in colder weather.
Top it off with a brimmed hat: It helps keep rain out of your eyes!
Watch your footing: Slow down around corners, take shorter strides, and stick to familiar routes.
Be seen: Wear reflective or brightly colored gear, rain often means low visibility.
Post-run recovery: Change into dry clothes right away and stuff newspaper or towels into shoes to dry them faster.
Skip outdoor runs if there’s lightning or icy rain - safety first.
Further reading:
💨 Running in the Wind
Headwinds can make even an easy run feel like a workout, while tailwinds can make you feel like you’re flying. Running in wind challenges your stability, pacing, and even your mindset.
Tips for running in the wind:
Start into the wind: You’ll have a tailwind on your way back when you’re more tired.
Dress in layers: A wind-blocking outer layer makes a huge difference in comfort.
Adjust your effort, not your pace: Running against wind feels harder — don’t chase your watch.
Run with a partner or small group: Taking turns “blocking” the wind can make tough conditions manageable.
Further reading:
❄️ Running in the Cold or Snow
Cold-weather running builds grit, but it requires care and attention. Wind chill, icy footing, and reduced daylight can all add risk if you’re not prepared.
Tips for winter running:
Layer up:
Base layer: moisture-wicking (no cotton)
Mid layer: light insulation
Outer shell: wind- or water-resistant
Cover exposed skin: Wear gloves, a hat or buff, and warm socks.
Use traction: Microspikes or traction cleats help prevent slips on icy surfaces.
Warm up inside first: A few minutes of movement indoors helps your body adjust before heading out.
Shorten your stride: Take small, steady steps on slick terrain.
Be visible: Winter runs often mean darker conditions, use reflective gear or lights.
Change quickly after runs: Wet clothes can lead to a rapid drop in body temperature.
Further reading:
The Big Picture
Weather runs aren’t just about toughing it out, they teach adaptability, patience, and mental strength. On race day, you can’t choose the conditions, but you can prepare to handle them.
When in doubt, listen to your body and the forecast. If conditions are unsafe, lightning, ice, extreme wind chill, it’s perfectly fine to swap for a treadmill or indoor workout. But when it’s simply uncomfortable…I promise, that’s where growth happens.
