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Running in Heat, Cold, Rain, or Wind

Running in Heat, Cold, Rain, or Wind

Be prepared in any weather conditions. Runners are very very lucky to live in Monterey County because we rarely have snow and ice or too much cold or heat or rain. It does rain quite a bit from November through April, and it can get very hot in some parts of Monterey County if you run in the middle of the day from May through September. Here is some advice for different weather conditions.


  • Make sure you drink water or a sports drink before running and after running- stay hydrated.
  • If you are running for more than 20 minutes you should drink water or a sports drink during your run. It's ok to stop and drink.
  • Wear light clothes both in weight and color. Wear shorts and a singlet if you can. Or shorts and a T-Shirt. Wear white as it does not absorb the heat as much.
  • Wear a hat or cap to protect your skin from the sun and keep you cooler.
  • Wear sunscreen but NOT on your forehead because it might get into your eyes.
  • Run slower on very hot days.
  • Try to run in the early morning or later in the afternoon when it is not as hot.


  • Run in sweatpants or a sweatshirt or a long sleeve shirt.
  • Wear gloves - there are very light gloves made especially for runners.
  • When you run or exercise you warm up very quickly and it's easy to dress too warmly even on a cold day - so be careful.
  • Wear a stocking cap or hat to keep your head warm. You lose most of your body heat from your head and your hands.
  • If you don't have gloves one thing some runners do is wear socks on their hands. Its fun and it keeps you warm.
  • It is easier to hurt your muscles if it is cold so start out slower and make sure you warm up.


  • Do NOT run if there is lightning or thunder.
  • Do NOT run if you are planning to run on the roads and you cannot see and cars cannot see you because of the rain.
  • In most conditions it is FUN to run in the rain. You are going to sweat/perspire anyway after a little bit of running and the rain can be refreshing.
  • Remember that the rain can make your clothes very heavy if you are wearing a sweatshirt and sweatpants. They may keep you warmer for a short period of time but not very long.
  • Bring a change of clothes so that when you are done running you can change quickly into dry clothes.
  • Wear a hat to keep your head dry and the water out of your eyes.
  • Wet shoes can be very heavy and wet socks can be very uncomfortable and cause blisters so even though it is fun to run in puddles try to stay out of them.
  • Take good care of your shoes after a wet run. Don't put them in the dryer as it could ruin your shoes. Let them dry naturally.


  • The Wind can be your friend as a runner if it is coming from behind you or it can be your enemy if it is blowing in your face.
  • Wearing a hat can help unless it is so windy it blows off your head and you have to chase it around. Make sure your hat is tighter than usual when you wear one in the wind.
  • A big Wind from the side can knock you off balance so always be aware of the wind when you run.
  • Treat running into the wind as a fun challenge. Pretend it is making it easier for you to breathe. Pretend that it is blowing around your body and then coming back to help you run.