Rain, Snow & Cold: 4 Tips for Running in Bad Weather Conditions

It’s hard to motivate for a run when it’s cold and wet outside. But with the right equipment and the proper know-how, nothing stands in the way of you running outdoors. Here are the best tips for every kind of weather!

1) There’s no such thing as bad weather—only bad shoes

Fall is known for its changeable weather. Therefore, it is only natural that once in a while you’ll be caught in the rain on a run. But if you dress for all kinds of weather, nothing can surprise you: besides donning a rain jacket, it’s important to wear the right shoes. Choose a running shoe with good grip to decrease the risk of slipping. And don’t forget to waterproof the shoe with a protective spray before using it for the first time.

2) The key to running in the cold is layers

The most important thing about running in the cold is to wear layers. Start with a base layer of breathable sports underwear and then put on an insulating stretch fleece shirt that regulates your body heat. Top this off with a windbreaker to protect you from the wind and weather.

Warming up is essential if you are planning on running in the cold: a proper warm-up prepares your body for your workout and reduces the risk of injury or overuse. Do the warm-up exercises inside but try not to get too sweaty before heading outdoors.

Running in the wind:

When it’s not only cold but windy, you should start out running into the wind, so you can have the wind at your back when you return. This keeps you from getting too cold toward the end of your run.

3) Increase your visibility in the dark

Shoe clips, armbands or ankle bands: the main thing is to wear reflective accessories when running in the dark. This makes you more visible to other runners, motorists and bicyclists and thus increases the safety factor. You should also wear light, reflective colors (white, orange, yellow) to improve your visibility. If you are planning on running in the dark regularly, you might want to think about getting a headlamp to help you see where you are going.

4) Protect your body, feet and skin from the snow

Like running in the rain or cold, the right outfit plays a big role when running in the snow. To keep from losing too much body heat, you should wear a warm hat and gloves. But you shouldn’t forget about your feet: Gore-Tex socks protect your feet from snow and slush and keep them cozy warm.

If you are planning on running in winter, you should ask yourself the following question: “Have I thought about my skin?” Don’t forget to protect it, too. Snow and cold can be particularly hard on the skin of your face. Make sure to use a cream with a high-fat content. And since snow reflects sunlight, you should think about using UV protection even in winter.

It comes down to your breathing

When it is frosty outside, it all comes down to using the right breathing technique: breathe through your nose to warm and filter the air to your lungs and bronchial tubes.


The most important piece of equipment for running in all types of weather is your running shoes. You need a shoe with a good sole, like a trail running shoe, that will help you get traction on winter’s wet and slippery surfaces. Choose a running shoe that provides you with adequate stability and support. Breathable and waterproof uppers keep your feet dry. Special running socks with high breathability provide additional support and ensure warm Achilles tendons and calves.


adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team