When you practice trail running, you know a race doesn’t always wait for ideal weather. Whether it’s under a scorching sun or in biting cold, learning to manage extreme conditions is essential to perform well without putting yourself at risk. Here are all my tips to help you effectively adapt to extreme temperatures during trail running!
1. How to handle a trail in intense heat?
Prepare before the race
- Hydrate well the day before: drink water and electrolyte beverages regularly.
- Adjust your outfit: choose lightweight, breathable technical clothing. Wear a cap or neck gaiter to protect your head.
- Choose your gear wisely: go for a practical hydration pack, light-colored trail clothing, and don’t forget sunscreen.
During the race
- Drink regularly: every 10 to 15 minutes, even if you're not thirsty.
- Use aid stations to cool off (water on the neck, wrists, face).
- Listen to your body: if you feel dizzy, chilled, or get cramps, slow down immediately.
- Adjust your pace: be okay with running slower than usual to avoid overheating.
2. How to handle a trail in very cold weather?
Prepare properly
- Layer up: Use the three-layer system: breathable base layer, insulating thermal layer, and windproof waterproof jacket. Find our tips in the dedicated article by clicking here.
- Cover your extremities: gloves, hat or headband, and warm socks are essential.
- Bring emergency gear: survival blanket, spare gloves, and a warm jacket in your pack.
During the race
- Keep moving: cold becomes a problem when you stop for too long.
- Stay hydrated even without feeling thirsty: cold air dehydrates your body without you realizing it.
- Focus on high-energy foods: energy bars that are easy to chew, even in cold weathe
