Running in Extreme Weather: Tips for Hot and Cold Conditions

Master extreme weather running with proper hydration, smart layering, and safety-first strategies

Written by

Shike Virtual Run Team

Published on

September 4, 2023
BlogArticles

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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