Running in rain, wind, thunderstorms and smoke
Short answer: run in rain with a cap, good socks and anti-chafe, but beware cold rain. In wind, start into it and run by effort. If you hear thunder, go inside and wait 30 minutes after the last rumble. Above AQI 100, go easier; above 150, cut back; above 200, run indoors.
Rain #
- Warm rain barely cools you. It's too little water to matter, so on a muggy day it's the dew point, not the rain, that slows you. Run by effort.
- Cap with a brim keeps rain out of your eyes.
- Synthetic or wool socks. Wet cotton blisters.
- Anti-chafe on feet, thighs, underarms and under straps. Wet fabric chafes fast.
- Be visible. Drivers see less in rain.
- Cold rain is the risky kind. At 40–50°F, wet and windy, you chill fast once you slow. Carry a shell; loop near home.
- Slick spots: painted lines, metal grates, wet leaves, wooden bridges.
Wind #
- Headwinds cost more than tailwinds return. Run the windward half by effort, not pace.
- In the cold, start into it while dry; finish with it behind you.
- Gusts tire you and knock you off line. Pick sheltered routes.
- In a group, take turns at the front.
Thunderstorms #
- If you can hear thunder, you can be struck. Lightning strikes miles from the storm, before and after the rain.
- Get inside a building or a hard-topped car. Trees, open shelters, fields and hilltops are not safe.
- Wait 30 minutes after the last thunder.
- Run early. Summer storms usually build in the afternoon.
ArcPace caps the run score for any hour with thunderstorms, so a storm hour never looks good.
Smoke and air quality #
Running multiplies how much air you breathe, and whatever is in it.
| AQI | Category | For a run |
|---|---|---|
| 0–50 | Good | Run as usual. |
| 51–100 | Moderate | Fine for most; unusually sensitive people go easier. |
| 101–150 | Unhealthy for sensitive groups | Asthma, heart or lung disease, older adults, children: shorter and easier, or indoors. |
| 151–200 | Unhealthy | Everyone: short and easy, or indoors. |
| 201 and up | Very unhealthy to hazardous | Run indoors. |
- Ozone peaks on sunny afternoons; run early.
- Smoke can be bad at any hour.
- Stop if you cough, feel your chest tighten, or get unusually short of breath.
Questions #
Is it OK to run in the rain?
Yes. Wear a cap, synthetic or wool socks and anti-chafe. Be careful in cold rain: wet and windy at 40–50°F chills you fast.
Can I run if I hear thunder?
No. If you can hear thunder, you can be struck. Get into a building or hard-topped car and wait 30 minutes after the last thunder.
How much does wind slow you down?
A headwind costs more than a tailwind gives back, so windy out-and-backs are slower overall. Run the windward half by effort.
Is it safe to run when air quality is bad?
Under AQI 100, yes. 101–150: sensitive groups go easier. Above 150, everyone cuts back. Above 200, run indoors.
Sources #
Related guides
ArcPace scores every hour of your forecast 0–100, with the pace cost at your easy pace and what to wear. Free for iPhone. Get it on the App Store