Tips for dealing with the weather!

So you have your workout planned but the weather is ... weather. Most things you can just move inside but if you don't have access to a treadmill or have an irrational fear of them like me (listen you could get thrown off or your shoelace could get sucked in - same with escalators... dangerous things) then here are some tips for running outside.

Rain 

I personally love running in the rain - especially warm rain. A hat with a brim helps to keep the rain from getting in your eyes and you can continue to see as your run! Woo great! Unless you want to weigh a couple of extra pounds while you run I would go for moisture wicking materials as cotton tends to suck up moisture and hold onto it! Cold rain - rain jackets or some windbreakers with ventilated under-arm areas are awesome!

Snow 

Same deal as above with vision and wearing something (depending on how wet the snow is) that is snow/rain resistance preferably with underarm vents - unless hey you like making your own mobile sauna - I'm not judging . Snow can make things slippery! Especially if it is covering ice, this is where fancy footwear comes in. Trail running shoes come in hand here and for a lot of snow or ice crampons can be super helpful - I have a friend that swears by them, though personally I have not yet given them a try. 

Extremely hot temps

Run on trails or places where there is a lot of shade! The shade makes all the difference and temperatures in the woods tend to be a little bit cooler than the streets. Time of day also makes a big difference, going in the morning is cooler and in the afternoon as the sun is going down, Additional advantage of going in the morning is if your run takes a little longer than you expect, at least it is getting lighter as time passes as opposed to darker AND pavement is already a little cooler from the night as opposed to the evening when it has had all day to absorb the sun's rays. 

Above ways to deal with the weather may be old hat for most of you, so here is some other information when you absolutely need to stay inside because it is too dark, cold, hot, or dangerous for you to run outside. (of course in step by step format because, well that is what I like!)

1. Identify the goal or need you have in that day's workout:

2. Then identify what is available to you: Cross train equipment, pool, weights, BOD all access, Youtube, workout DVDs,  just some space inside (living room, parking garage ...etc)

3. Identify your alternative: 

     Easy recovery run --- > easy cardio video, cross train, easy yoga flow with your stretching after.

     Lactate threshold work ---> HIIT workout (so many videos out there)

     Long slow miles ---> cross train, swim, reschedule

     Fartlek run ---> tabata circuit

Above are just examples of what you can do and vary from person to person and day to day so take into account your situation and consult a coach or trainer for what will be best for you!

It is ok to take rest days or move your workout days around - this is where planning is important- look at your week, watch or google the weather report and plan ahead !