Running in the rain, cold and heat: a simple beginner’s guide
You can run safely in most weather if you dress for it and slow down. In the rain, wear light, quick-drying layers and a cap. In the cold, dress as if it were about 10–20°F (5–10°C) warmer than it is, and cover your hands and ears. In the heat, run early or late, go slower than usual and drink before and after. Skip outdoor runs, or move indoors, in thunderstorms, icy conditions, extreme heat or very poor air.
Is it OK to run in the rain?
Yes, running in the rain is fine and can even be fun once you’re out. You’ll get wet, but you’ll warm up quickly as you move. The main things to watch are slippery ground and staying visible to drivers.
What to wear in the rain:
- A light, water-resistant jacket if it’s cool, or just a t-shirt if it’s warm.
- A cap with a brim to keep rain out of your eyes.
- Clothes made for sport, not cotton, which soaks up water and gets heavy.
- Bright or reflective colors, because drivers see less in the rain.
Take shorter steps on wet pavement, painted road lines, metal covers and leaves, which can all be slippery. Change into dry clothes as soon as you’re home, especially when it’s cold.
How cold is too cold to run?
For most healthy people, running in the cold is fine as long as you dress well and the ground isn’t icy. The bigger dangers in winter are slipping on ice and getting chilled after you stop, rather than the cold itself. Very strong wind makes it feel much colder, so take that into account.
If it’s extremely cold, the paths are icy, or cold air makes your chest feel tight, run indoors instead. If you have asthma or a heart condition, ask your doctor about running in the cold.
What should you wear to run in the cold?
Wear thin layers you can unzip, and cover your hands, ears and neck. You should feel a little chilly in the first few minutes; if you feel warm standing at the front door, you’ll overheat once you get going. This table is a rough starting point:
| Temperature | What to wear |
|---|---|
| Above 60°F (15°C) | T-shirt and shorts |
| 50–60°F (10–15°C) | T-shirt or long-sleeve top, shorts or leggings |
| 40–50°F (5–10°C) | Long-sleeve top, leggings, light gloves |
| 30–40°F (0–5°C) | Long-sleeve top plus a light jacket, leggings, gloves, hat or headband |
| 20–30°F (-5 to 0°C) | Warm base layer, jacket, leggings, warm gloves, hat, neck tube |
| Below 20°F (-5°C) | All of the above with extra layers, or run indoors |
Everyone feels the cold differently, so adjust after a few runs. Wind, rain and how hard you’re working all change what feels right. A 5-minute warm-up walk matters even more in the cold. Our guide to the warm-up and cool-down explains a simple routine.
How hot is too hot to run?
It’s too hot to run outdoors when you feel unwell in it, or when it’s very hot and humid in the middle of the day. Heat makes every run feel harder, and humidity makes it worse because sweat doesn’t cool you as well. There’s no single number that suits everyone, so go by how you feel and be cautious.
Tips for running in the heat:
- Run early in the morning or in the evening, when it’s cooler.
- Go slower than usual. Your normal easy pace will feel harder, and that’s expected. See how slow you should run.
- Choose shady routes and wear light, loose, light-colored clothes.
- Wear a cap and sunscreen.
- Drink water before and after, and carry some on longer runs.
- Shorten the run or add more walking breaks on very hot days.
What are the warning signs to stop running in the heat?
Stop running, get into the shade and cool down if you feel dizzy, sick, confused, very tired, get a headache, have chills or goosebumps in the heat, or stop sweating. Drink water, rest and cool your skin with water. If you don’t feel better quickly, or someone seems confused, call for medical help. Heat illness can be serious, so it’s always better to stop early.
When should you skip an outdoor run?
Skip an outdoor run, or move it indoors, whenever the weather makes it unsafe rather than just unpleasant. Use this quick checklist:
- Thunder or lightning nearby.
- Icy roads or paths.
- Extreme heat or a heat warning.
- Very poor air quality or wildfire smoke.
- Strong winds with falling branches or debris.
- Thick fog on roads without a sidewalk.
On those days, a treadmill is a great backup. Our guide to treadmill running for beginners covers the basics, and the treadmill pace converter helps you match your outdoor pace. In the Run app you can record treadmill and indoor runs as well as outdoor ones, and outdoor runs show the weather so you can look back at what you ran through.
How do you look after your shoes in bad weather?
Dry wet shoes slowly at room temperature, with the insoles out and paper stuffed inside. Never put them on a radiator or in a tumble dryer. If you run in wet weather a lot, a second pair helps, so one can dry while you wear the other. Shoes with grippy soles help on wet or muddy paths. Our running shoes for beginners guide explains what to look for.
Does bad weather make you a better runner?
Not exactly, but it makes you a more confident one. The first time you run in the rain or the cold, you learn that weather doesn’t have to stop you. Dress right, slow down, keep it safe, and you’ll find many “bad weather” runs end up being the ones you remember most.
Frequently asked questions
Can running in the cold make you sick?
Cold weather itself doesn’t give you a cold; germs do. Running in the cold is fine if you dress well and change out of damp clothes quickly afterwards. If you’re already ill with a fever or chest symptoms, rest instead.
How do I dry wet running shoes?
Take out the insoles, loosen the laces and stuff the shoes with newspaper or paper towels. Leave them somewhere airy at room temperature. Avoid radiators, heaters and tumble dryers, which can damage the shoes.
Should I cover my mouth when running in very cold air?
Some people find very cold air stings their throat or chest. A light neck tube or scarf pulled over your mouth and nose warms the air a little. If cold air makes breathing difficult or you have asthma, ask your doctor for advice.
Do I need to drink water on a short run in the heat?
For a run of 30 minutes or so, drinking well before and after is usually enough. On hot days, or if you’ll be out longer, carry a small bottle. Drink to thirst rather than forcing down large amounts.