Weather Running Guide

Chicago Weather Running Guide

Master running in Chicago's diverse weather conditions. From hot summer humidity to frigid winter winds, learn how to adjust your pace and gear for optimal performance year-round.

Temperature-Based Running Guide

Hot Weather Running
Above 80°F (27°C) • Typical: June - August
  • •Run early morning or late evening to avoid peak heat
  • •Slow your pace by 20-30 seconds per mile
  • •Hydrate before, during, and after your run
  • •Wear light-colored, moisture-wicking clothing
  • •Consider running in shaded areas or near the lakefront
  • •Watch for signs of heat exhaustion: dizziness, nausea, excessive fatigue
Ideal Running Weather
60-80°F (16-27°C) • Typical: May, September
  • •Perfect conditions for maintaining your normal pace
  • •Still bring water for runs over 45 minutes
  • •Wear breathable, moisture-wicking fabrics
  • •Great weather for tempo runs and speed work
Cool Weather Running
40-60°F (4-16°C) • Typical: April, October, November
  • •Layer up - you'll warm up after 10-15 minutes
  • •Wear gloves and a headband to protect extremities
  • •You can maintain or even improve your pace
  • •Perfect for long runs and marathon training
  • •Dress as if it's 15-20°F warmer than actual temperature
Cold Weather Running
20-40°F (-7 to 4°C) • Typical: December, January, February, March
  • •Wear multiple layers: base layer, insulating layer, wind-breaking outer layer
  • •Cover all exposed skin - use a buff or balaclava
  • •Slow your pace by 10-20 seconds per mile
  • •Warm up indoors before heading out
  • •Watch for ice on sidewalks and paths
  • •Consider traction devices for icy conditions
Extreme Cold Running
Below 20°F (-7°C) • Typical: January, February (coldest days)
  • •Consider moving your run indoors if below 0°F with wind chill
  • •Wear windproof outer layers and insulated gloves
  • •Use petroleum jelly on exposed skin to prevent frostbite
  • •Slow your pace significantly - focus on effort, not speed
  • •Shorten your run duration
  • •Breathe through a buff or scarf to warm the air

Running in Wind

0-10 mph
Minimal impact on pace

Typical for most days

  • •Normal running conditions
  • •No adjustments needed
10-20 mph
Moderate impact - add 5-10 seconds per mile

Common in spring (March-April) and fall (October-November)

  • •Run into the wind first, return with tailwind
  • •Lower your gaze and lean slightly forward into headwinds
  • •Use buildings and trees as windbreaks when possible
20+ mph
Significant impact - add 15-30 seconds per mile

Frequent in winter months and during storms

  • •Focus on effort rather than pace
  • •Consider shortening your route
  • •Run in more protected areas
  • •Be extra cautious of debris and falling branches

Running in Rain

Light Rain

Common in April-May and September-October

  • •Wear a lightweight, water-resistant jacket
  • •Use a hat with a brim to keep rain out of your eyes
  • •Apply anti-chafe balm to prevent blisters
  • •Wear moisture-wicking socks
  • •Minimal pace adjustment needed
Heavy Rain

Most common during spring and summer thunderstorms

  • •Slow your pace by 10-20 seconds per mile for safety
  • •Watch for puddles and slippery surfaces
  • •Avoid metal surfaces and standing water
  • •Consider shortening your route
  • •Change out of wet clothes immediately after running
Thunderstorms

Peak season: June-August, often in late afternoon/evening

  • •Do not run - lightning is extremely dangerous
  • •Move your run indoors or wait for the storm to pass
  • •If caught outside, seek shelter immediately
  • •Avoid open areas, tall trees, and metal objects

Quick Pace Adjustment Reference

Slow Down When:

  • •Temperature above 80°F: -20-30 sec/mile
  • •Temperature below 20°F: -10-20 sec/mile
  • •Wind 10-20 mph: -5-10 sec/mile
  • •Wind 20+ mph: -15-30 sec/mile
  • •Heavy rain: -10-20 sec/mile
  • •High humidity (80%+): -10-15 sec/mile

Optimal Conditions:

  • •Temperature: 40-60°F (4-16°C)
  • •Wind: Less than 10 mph
  • •Humidity: 40-60%
  • •Overcast or partly cloudy
  • •No precipitation

Remember: These are general guidelines. Listen to your body and adjust based on your fitness level, acclimatization, and how you feel on any given day. When in doubt, slow down and prioritize safety over pace.

Ready to Run in Any Weather?

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