Running in the Heat and Cold: A Season Guide
A weather rulebook, pace and drinking rules for hot days, layers and traction for cold ones, and filled-in hot and cold example weeks.
In Under $15
By Whole Life HQ4 parts · about 4,400 words · printable · read online
Open your copy
You own this. Everything opens straight from here.
Open4 printable pages, in reading order
Who it's for
Runners and walk-runners who want to keep going through hot summers and cold winters with simple weather rules, the right clothes and a plan for days that are too rough.
What you receive
- 4 written parts, about 4,400 words
- A weather rulebook with heat and cold cut-offs you fill in
- Pace, drinking, clothing and traction advice for each extreme
- Filled-in hot-week and cold-week examples, a swap list and a weather card
4 printable pages, in reading order
- Part 1: Start here
- Part 2: Running in the heat
- Part 3: Running in the cold
- Part 4: Your year of running
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
This guide helps you keep running through hot summers and cold winters without dreading either. It covers how your body handles heat and cold, how to change your pace and your plans to match the weather, what to wear, what to drink, and how to make a simple weather rulebook so you never have to argue with yourself at the front door.
It is written for people who already run or walk-run a few times a week. If you are brand new, start with a beginner plan first and come back when you have a few weeks of regular running behind you.
Please read this first. This guide is general education, not medical advice. Check with your doctor before starting if you have a health condition, take regular medicine, are pregnant, or are recovering from illness or injury. Heart, blood pressure, asthma and some common medicines change how you handle heat and cold, so a quick conversation is worth it. Stop and see a doctor if you have chest pain or pressure, faintness, confusion, a racing heartbeat that does not settle, or breathing trouble that does not ease when you slow down.
What is in each part
- Start here
- Running in the heat
- Running in the cold
- Your year of running
What buyers say
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: Running in the heat
- Part 3: Running in the cold
- Part 4: Your year of running
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a qualified running coach to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
