Meredith’s Training Diary: Running in Bad Weather

Welcome to Training Diaries, a new Lifehacker series about my journey to the 2023 TCS New York City Marathon. This series will chronicle all the ups, downs and hills of repetition on my journey to the world’s biggest marathon. Ahead of race day on Sunday, November 5th, I’ll talk about proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, the logic of long-term running, and just some thoughts on what it takes to cross the marathon finish line. I live by a mantra that is simple and true: a marathon is actually hundreds of miles; Race day falls in the last 26 or so.

Last week I found myself alone on the Williamsburg Bridge. This moment reinforced my hunch that although many people think they are the protagonist, only one of us can be right. (ME) (In case it wasn’t clear.) This mixture of loneliness and ego is hard to find in New York, especially on one of the city’s most popular running routes. So, my way to have the entire bridge to myself? Go out into the pouring rain.

It takes fortitude to stick to your marathon training plan and run in bad weather. I trained for both spring and fall marathons, meaning I trained in rain, snow and, worst of all, heat. Due to the constant heat and humidity this year, I’ve become more reliant on the treadmill.

When it comes to running in less-than-ideal conditions, here’s my course of action: (1) endure the weather, (2) embrace the treadmill, or (3) skip (and reschedule) the run altogether. Of course, my mental calculation depends on how important running is to my training, which is largely reflected in how long I run. I’ll skip a three-mile recovery run if the humidity makes the air outside feel like a brick wall. But if I have to run 18 miles, I force myself to run towards that brick wall for several hours.

This example comes from a mental gymnastics I did at six in the morning last Sunday. What’s non-negotiable: I had a long run to do (over 13 miles) and couldn’t change the wet weather. What was negotiable: my pace and distance. Some long-term perspective is better than no long-term perspective. However, adopting a slower pace meant sacrificing some distance. Typically, being on your feet for more than three hours pushes you from “mental toughness” to “diminishing returns.”

Understanding diminishing returns is the name of the game. To continue using my last long run as an example, I cut my planned distance from 18 to 15-16 miles, kept my speed down to conversational pace the entire time, allowed myself plenty of water and walk breaks, and made it home in just under three . watch.

Judging whether to run comes with experience. I know I’d love to run eight miles in the rain, but I’ll have to reschedule a four-mile run because of the heat. I mentally try my best to run over 10 miles on the treadmill. The risk of slipping on ice is never worth running after a snowfall. If I go to bed later than 8am, I’ve missed my chance to go for a long run that day and need to do it the next morning. And while cutting down the distance on one long run by two to three miles means I can stick to the same training plan, missing that long run entirely means I need to get busy and adjust my training plan accordingly. Hopefully you’ll rarely have to cut your losses this way.

Tips for running in bad weather

Here are some tips for starting a run in bad weather:

• Run indoors. If you have access to a treadmill or indoor treadmill, this is the easiest option when it’s pouring rain or heavy snow outside. Treadmills can get boring, so consider interval training or changing the incline to keep things interesting.
• Wear a layer if running outside. Wear warm technical fabrics that wick away sweat and keep you dry. Otherwise, you risk unfathomable irritation. I recommend purchasing an anti-chafing stick for this purpose (more on this in the next post). Add a waterproof jacket and a hat if it rains. Thermal tights and socks will help out in cold weather. Visibility aids such as reflective vests are essential in low light conditions.
• Change your route. Look for routes with trees or structures to provide protection from wind and rain. Run in well-lit areas if it’s dark outside. Avoid trails that may be muddy or slippery.
• Adjust expectations and pace. Bad weather inevitably slows you down. Don’t worry about speed and just enjoy being outside. Reduce the distance if necessary.
• Consider a treadmill at your gym. Many have TVs or streaming capabilities, so you can take a break from the monotony. Or go to the gym outside, warm up on the treadmill, and then finish your run outside.
• Make it social. Plan to meet a friend for a run. If someone else is counting on you, it can be motivation to get out the door.
• Focus on cross training. Do home workouts, such as strength training or yoga, on very bad weather days.
• Plan ahead! Modify your training schedule to allow for long runs in good weather.

The key is to be flexible, check the weather forecast, and have options that allow you to continue running no matter the conditions. With the right preparation, you can adapt and not miss training.

Oh, and update from last week : For the 2023 NYC Marathon, I’m following Hal Higdon’s Intermediate 1 Marathon training plan . I find this to be ideal for me, an experienced but slow runner sticking to the middle and back of the pack.