Simple Tips for Trail Running in Any Weather

Spending a lot of time running outside, especially on the trails, will leave you exposed to the elements. Whether that means exposure to heat, cold, rain, snow, or any combination, being prepared can make a huge difference in staying safe and enjoying your run. And while we can't control the weather, we do have many tools at our disposal to make it less intimidating. So, in order to help get you ready for adverse weather conditions, we put together some useful tips and tools that any runner can implement to beat the elements.

When running in hot conditions, staying hydrated is critical. If you're not careful, it's easy to become dehydrated or overexert yourself since your body has to work much harder to keep cool. Because carrying a big water bottle in your hand may not be feasible for a long run, you should invest in a hydration pack or vest and plan to bring a little more water than you think you need.

It's also important to monitor your effort while trail running in hot conditions. Instead of running with a set pace in mind, run with a consistent level of effort instead, which will help you better manage your energy so you can safely complete your run.

Finally, runners should make sure their clothes are designed to handle the heat as well. Breathable and moisture-wicking clothing (preferably lighter in color) is engineered to help runners keep cool and is crucial for hot-weather runs. You should avoid cotton clothing, as it will absorb sweat and cause rubbing or chafing. Additionally, if you are on a high-elevation trail in the mountains, you may need extra sun protection. For this situation, we recommend using performance sunscreen or a hat and UV-blocking clothes.

If you decide to run in the rain, no matter how hard you try, you will never stay completely dry. And that's OK—embrace it. Running in the rain can be a lot of fun, but it also poses some unique challenges. Traction can be one of the biggest issues you'll face, and it requires shoes with large lugs to provide the proper grip to keep you on your feet. Additionally, finding a waterproof trail shoe can help keep your feet dry and lower the risk of things like blisters; but again, wet socks and shoes may be unavoidable in the worst of conditions.

A waterproof jacket is another important piece of equipment for wet-weather running. A jacket will not only help runners stay dry and avoid chafing, but it can be vital if you are running in a cooler climate or higher elevation. Being wet and cold is a recipe for hypothermia, and runners need to ensure that they are prepared to avoid dangers like these. In more temperate climates, lighter moisture-wicking and quick-drying clothing is an excellent option to help runners combat the rain.

Finally, runners who plan to trail run in the rain should leave a towel and a fresh change of clothes in their car for after the run. No one likes wearing wet clothing, and it can be very uncomfortable on the drive home. So do yourself a favor and make sure you have some dry clothes to look forward to post-run.

It goes without saying that staying warm is the biggest focus when running in cold or snowy conditions, and dressing in layers to control your body temp can make all the difference. Wearing clothing designed to secure heat while wicking away moisture is crucial for cold-weather trail runs. Depending on how cold it is, runners should be prepared to wear a base layer, a mid-layer like a fleece or long sleeve, and an outer layer such as a windbreaker, rainjacket, or insulated jacket. These items will not only keep runners warm but shield them from the elements as well.

Extra items like hats and gloves can further help runners combat cold conditions and can easily be stored in a running vest or pack. On a similar note, do not forget to once again bring hydration with you. You may not feel as hot and sweaty as you do when running in the heat, but you still require adequate hydration. Furthermore, packing extra clothing in the car for post-run comfort and warmth is an excellent way to finish a chilly trail run.

Finally, like running in the rain, traction can be problematic in snowy or icy conditions, so proper footwear is once again critical. Fortunately for runners, there are shoes designed specifically for icy conditions. Winter-specific shoes with gaiters and tungsten steel spikes that are excellent at gripping the trail in adverse conditions. If you do not have steel-spiked trail shoes, then ensure your footwear is at least designed with aggressive lugs.