When it’s time to train, a runner has two choices: run outdoors or run a treadmill. For many of us it’s a no-brainer.
Outdoors every day of the week, and twice on Sunday.
But, running outdoors presents challenges not present when running a treadmill. Weather and topography affect what you wear; and, sunlight and darkness can play a role, too.
Running In Spring
Of all the seasons, running in spring can be the most enjoyable. It’s rarely too hot, and rarely too cold; and, for runners not living in the desert or the tropics, it’s nice to get outside after the typically tough months of winter.
But spring brings rain so it’s best to be prepared.
NEVER run when there’s thunder or lightning. No matter how far in the distance, when you hear the rumble or see the streak, get yourself indoors.
No training run is worth the risk of getting struck.
However, if rain is in the forecast or it’s raining as you’re leaving the house, consider wearing a hat to keep the rain from your face; and, a lightweight jacket to help keep you dry.
I wear an emerald green Mama jacket that’s ugly as all get out, but it works.
Then, when I get home, I’m quick to get out of my wet clothes — especially my socks — and I leave my clothes to dry out a bit before tossing them in the dryer.
This is a good way to lengthen the life of your technical gear.
Running In Summer
Summer runs can be the most challenging of all the seasons. The heat is high and, for runners in the Ohio Valley like me, humidity can sit thick.
Running in summer requires a different set of precautions.
One of my favorite rules of summer running is to always run with water on-hand. Some people carry bottles, or run in parks with working fountains.
I prefer my Nathan backpack, which I fill with roughly 20 ounces of water for every hour I plan to run.
My second rule is to listen to your body.
This summer, I barfed a few times while running the streets of Cincinnati. One of those times, my wife happened to be driving by.
She thought it was funny, and it was. But that only happened because I pushed myself beyond my limits on a day when the heat index was 108.
I should have been smarter.
Running In Fall
Running in fall is akin to running in spring. The weather’s typically cooler and breathing is less labored. Plus, with the training from summer complete, it’s easier to PR in your favorite marathon or 5k.
However, as winter gets set to settle in, winds in fall can be strong and knock you off your balance. Plus, with the days getting shorter, there’s less sunlight which means that you’re running in the dark more frequently.
In fall, be sure to dress in layers and wear lighting and reflective gear, when appropriate.
Running In Winter
Winter running is my personal favorite. The air is crisp, the trails are empty, and the sweat is sparse. Waking up early for a Sunday morning 20-miler is one of my favorite things to do.
However, running in winter presents challenges.
First, it’s dark. Really dark. Wearing lighting and reflective gear is a must.
Second, you need to watch for ice. Running in snow is fine, because you can see the white beneath your feet. Ice, however, goes unnoticed until you wipe out and get hurt.
This is why I won’t run when there’s ice on the roads.
Also, I won’t run when it’s below 12 degrees. This is because the water in my Nathan backpack tends to freeze at this temperature, which leaves me stranded on the road with no aqua.
Anything But The Treadmill
No matter the season, running outside requires some prep. You pick your clothes, you pick your route, and hit the road.
Running in winter is my favorite, but you’ll see me out there in all 12 months.