Extreme Weather Running: Safety & Performance Guide
Conquer challenging conditions with these expert-approved strategies for hot and cold weather running.
Hot Weather Running Essentials
Hydration & Cooling
- Pre-hydrate with 500ml water 2 hours before running
- Carry electrolyte drinks for runs over 60 minutes
- Use cooling towels around your neck during runs
Timing & Protection
- Run before 8am or after 6pm to avoid peak heat
- Apply sweat-resistant SPF 50+ sunscreen
- Wear light-colored, UV-protective clothing
Heat Danger Signs
- Headache or dizziness
- Cessation of sweating
- Confusion or nausea
Cold Weather Running Essentials
Layering System
- Base: Moisture-wicking synthetic fabric
- Mid: Fleece or wool insulation layer
- Outer: Wind/water-resistant shell
Safety & Visibility
- Wear reflective gear and headlamp
- Use traction devices on icy paths
- Cover exposed skin with petroleum jelly
Cold Danger Signs
- Numbness in extremities
- Uncontrollable shivering
- Slurred speech
Performance Adjustments
- Expect 2-3% slower pace per 5°F above 60°F
- Cold weather requires 50% longer warm-up
- Heart rate may be 5-10 bpm higher in extremes
Emergency Preparedness
- Carry a phone with emergency contacts
- Know shaded/warm shelter points on your route
- Share your running route with someone
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