Weather

Oh, the weather outside is frightful … and in Chicagoland, we know that is true. Whether it’s a hot, humid day or a freezing cold one, the one constant about the weather here in Chicagoland is that there’s nothing constant about it. Below we offer you some tips for handling the weather from a runner’s perspective and will continue to update this section.

I’ve never been this hot in my life, ever

When the temperatures soar, it’s tough to find the energy to run so stick with trying to run at the coolest parts of the day like in the morning or in the evenings. If that’s not possible, if you do run during the early afternoon heat, stick to shorter runs and try to find shady routes. Make sure you bring along a sports drink and get 16 ounces in every hour and rehydrate properly after the run.

If you have access to a treadmill, consider running indoors in an air-conditioned room, still remembering to hydrate properly (you still sweat inside). On days like this, you’ll want to dress as light as possible and that means lighter, wicking fabrics that move the sweat away from your body and also lighter color fabrics. A hat or visor and sunglasses will help protect your eyes from the sun as will sunscreen (several companies make sports sunscreens that don’t wear off as you sweat).

The most important thing is to use common sense and be safe. If it’s too hot outside for that run, take a short walk or yoga class, visit a gym for the day, go for a swim if you’re comfortable with swimming, or run indoors.

It’s so cold I may turn into a popsicle if I go outside

Ironically, extreme heat and cold have similar effects on runners—it just makes them want to stay indoors. Like when it’s very hot, if you have access to treadmills, some days it’s your best option. To make running on the treadmill more entertaining, try hill workouts or vary your speed every couple minutes to do intervals. If your gym has an indoor track, you could run half your workout on the track and the other half on the treadmill.

Contrary to belief, running outside when it’s really cold will not hurt your lungs, though it can agitate certain health conditions, such as asthma, so this is a good time to remind you that you should consult with a physician before undertaking an exercise program and especially if you are aware of a condition you may have to be sure running is the right path for you.

If running outdoors is the only way you’ll do it, exercise caution first and foremost. Not only does it get bitterly cold here in the Midwest but our area’s fondness for precipitation can leave sidewalks, roads, paths and trails icy and dangerous. There are products out there designed to provide you traction on your shoes, but regardless, if it looks treacherous out there, it probably is and it’s always better to be safe than sorry. A broken leg is no fun, especially for a runner.

When it’s just plain cold, hats and gloves (or mittens) are a must. Many apparel companies design both to be wicking as well as protective. Dressing the rest of your body is coming up with the right balance of enough clothing to keep you warm but not too much to make you overheat. This is where moisture-wicking, higher-tech fabrics can help as you can create layers that work together to keep you warm and—strange sounding enough for winter running—cool. If it’s windy, run into the wind first and try to wear a wind-breaker as your top layer to keep that wind out. Runner’s World has a cool little tool on its site where you can enter the conditions and how you like to feel and it’ll calculate a dressing system for you.

Again, use your common sense and protect yourself from the elements.