Running in heat and cold
Adjust your pace and your kit to the weather – and know when to stay inside.
2 min read
Heat
Run early or late, slow down and drink. In heat your heart works harder at the same pace, so run by effort, not by the clock. Stop if you feel dizzy, sick or stop sweating.
Cold
Dress as if it were about 10 °C warmer than it is – you'll warm up. Cover hands and ears, and watch for ice.
Rain and wind
Start into the wind and finish with it at your back. Wet shoes rub more – dry socks help.
Air quality
On days with very poor air quality, an easy run indoors or a rest day is the better choice.