Running + Climate Change: The Rules Have Changed

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As climate change continues to alter the world around us, it’s also quietly rewriting the rulebook for runners. From hotter temperatures and extreme weather events to worsening air quality, running outdoors isn’t what it used to be. Whether you’re training for your next marathon or simply enjoying a daily jog, it’s time to adapt. Here’s your new guide to running smart, and safe, in the era of climate change.

 

1. Rethink When You Run

Then: Early evening or late afternoon was prime time.

Now: Shift your runs to early mornings when temperatures and pollution levels tend to be lowest. Running at midday in many areas has become riskier due to rising heat indexes and stronger UV radiation.

 

Pro tip: Check the hourly forecast and wet bulb temperature—a measure that accounts for both heat and humidity, which affects how your body cools itself.

 

2. Hydration Is No Longer Optional

Warmer climates and longer heatwaves mean dehydration can happen faster than before. Runners now need to drink more before, during, and after their runs.

 

• Carry water, even on shorter runs.
• Add electrolytes, especially if you’re sweating more than usual.
• Pay attention to urine color (clear to pale yellow = hydrated).
• New rule: Don’t wait until you’re thirsty. If you’re thirsty, you’re already behind.

 

3. Respect Air Quality Alerts

Wildfires, increased pollution, and ozone levels are now more common, especially during summer months. Running on days with poor air quality can strain your lungs and reduce performance.

 

• Check the AQI (Air Quality Index) before you run. Anything over 100? Consider a treadmill day or lower intensity.
• Avoid high-traffic areas, even during rush hours—pollutants are worse in those spots.
• For high-pollution areas, consider wearing a sport-specific mask designed for athletes.

 

4. Dress Smarter

Gone are the days when a cotton T-shirt and old shorts did the trick. Climate change has made functional clothing a must.

 

• Choose lightweight, moisture-wicking fabrics that reflect heat.
• UV-protective clothing can block harmful rays.
• Don’t forget a hat and sunglasses—and reef-safe sunscreen if running near water.

 

5. Shorter, Smarter Workouts

When conditions are extreme—hot, humid, or smoky—it’s safer to opt for shorter, more controlled sessions.

 

• Try interval training on tough days: quick bursts of effort, followed by walking or rest.
• Listen to your body. Dizziness, chills, or nausea in the heat? Stop immediately.
• Know that pace may need to slow—and that’s okay.

 

6. Plan for the Unexpected

Climate change brings unpredictability. One day might be hot and humid, the next stormy or polluted. Flexibility in your routine is now essential.

 

• Build multiple route options: shaded trails, city streets, even indoor alternatives.
• Use apps for real-time weather, AQI, and UV index updates.
• Create a “Plan B” for every run day (e.g., treadmill, yoga, rest).

 

7. Respect Recovery Even More

Heat and environmental stressors increase the strain on your body. Runners now need to double down on recovery.

 

• Prioritize sleep, cool-downs, and nutrition.
• Consider cold baths or cooling towels post-run.
• Don’t ignore prolonged fatigue or soreness – it may be your body struggling with heat or pollution stress.

 

Climate change isn’t just a political issue or a distant concern – it’s in your lungs, your sweat, and the path you take every time you run outside. But you don’t have to stop running, you just have to run smarter. Adapt, stay alert, and run with the planet in mind.