Your body can overheat by as much as fifteen degrees during a run, so don't overdress. Check the weather forecast and dress for weather that is 15 degrees warmer. If you are running a race and have a long wait until the race starts, wear an old sweatshirt that you can ditch at the start line. Most organized races will have a bag check available.
Summer training isn't that easy. Here're some rules to follow if you run in a hot weather:
- always wear a hat to protect your head from the sun;
- wear sunscreen;
- try to plan your runs early in the morning or later in the evening to avoid the heat;
- stay well-hydrated;
- wet down a bandana and wrap it around your neck to cool your arteries and maintain a comfortable body temperature;
- for extremely hot weather fill a water bottle halfway and freeze it solid, laying the bottle on its side. Before you go running, fill the rest of the bottle with fresh water. The frozen part will keep the rest cold, and will melt during the run for you to drink.
Cold weather might be tricky. Below are some tips to help you stay safe while running in the cold:
- layering is your best bet to stay warm while maintaining the flexibility;
- choose lightweight synthetic fabric to soak up sweat and keep you warm;
- wear a headband over your ears;
- look for warmer socks – like those sold in ski shops;
- don't forget about gloves;
- wear a waterproof outer layer;
- rub protective moisturizing lotion on uncovered skin;
- warm up inside before going for a run.