Running in Different Climates

Tips for All Seasons

The Nomad Athlete
3 min readFeb 6, 2024

Whether you’re a seasoned marathon runner or a novice taking your first steps towards a fitter lifestyle, there’s no denying the allure of running. The feeling of wind rushing past your face, your heart pounding in tune with your strides, the rhythm of your breath syncing with your body’s movement, it’s truly invigorating. But the exhilaration of running can be significantly tempered by the climate and changing seasons. Running in the scorching summer sun is an entirely different ball game compared to trotting in the brisk winter chill.

However, adjusting to different climates doesn’t have to be a herculean task. Here are some essential tips to help you run comfortably and safely, regardless of the season.

Summers: Stay Hydrated and Avoid Peak Sun Hours

Summer runs can be particularly challenging because of the high temperatures and humidity. Make sure you are well hydrated before, during, and after your run. Bring a water bottle and sip regularly, even if you’re not feeling thirsty.

Try to schedule your runs early in the morning or late in the evening to avoid peak sun hours. Additionally, choose lighter, moisture-wicking clothes to help cool down your body. Don’t forget to wear a hat, sunglasses, and apply sunscreen to protect your skin from UV radiation.

Winters: Layer Up and Warm Up

Running in winter requires you to dress in layers. Begin with a moisture-wicking base layer, followed by an insulating layer, and finally, a windproof and waterproof outer layer. Don’t overdress; remember that running generates heat, and you should feel a little chilly at the start.

Warming up indoors can help prepare your muscles for the cold outside. Try some light cardio exercises or dynamic stretches before stepping out. Wear reflective gear or use a headlamp if running in the dark, early mornings, or late evenings.

Spring and Fall: Adapt and Adjust

Spring and fall offer some of the most comfortable running temperatures, but they also come with their own set of challenges. During spring, watch out for seasonal allergies. If you’re prone to them, run later in the day when pollen levels are typically lower.

In fall, temperatures can vary wildly throughout the day. Dress in layers so you can remove or add clothing as needed. Be cautious of wet leaves or frost that could make your path slippery.

Rain or Shine: Be Prepared

Running in the rain can be refreshing, but it can also make surfaces slick and risky. Opt for shoes with a good grip, and wear a water-resistant jacket or a hat to keep rain out of your eyes.

Running in extreme heat or direct sunlight can lead to overheating and sunburn. Try to run in shaded areas, wear breathable clothing, and again, hydrate.

Finally, listen to your body. If you’re feeling too hot, cold, or wet, it’s okay to shorten your run or take a day off. Your safety and health are more important than sticking to a strict training schedule.

Running in different climates and seasons can be challenging, but with the right preparation and gear, you can turn these challenges into an exciting and refreshing part of your fitness journey. Enjoy the journey and the scenery, and let the changing seasons bring new dimensions to your runs.

Remember, every run, every season, brings you one step closer to a healthier you. So, lace up, step out, and keep running.



The Nomad Athlete

Endurance athlete, digital nomad, nerd. Just a normal guy trying to figure out fitness, business, and life.