12 Tips For Running in the Wind

Running in the wind presents a unique challenge, as it shifts our energy and our focus. From adjusting our wardrobe to redefining our pace, these strategies ensure that our next run in the wind can be as rewarding as a calm day’s jog.

In 2013, as I lined up for the NYC marathon the only thing on my mind was running in the WIND.

I knew my legs could handle 26.2 miles. But was the never ending forecast for 20mph winds and 35mph gusts going to blow my hopes a PR away?

Running a marathon in the wind adds another level of physical and mental stress. (I won’t leave you in suspense, I PR’ed, but just by seconds and the wind certainly slowed me down.)

Which of course lead me to once again put my nose in a book and start researching how to handle wind next time. Just how much effect does wind have on our time? Do we need to dress differently?

I’ve got the answers!

Let’s dive in to all the tips to help you take advantage of time spent running in the wind to have your best possible performances. (Because yes, wind is still one of my least favorite weather issues!)

How Much Will Wind Effect Running Pace?

Findings from a landmark 1971 experiment by L.G. Pugh remain particularly enlightening. Pugh innovatively placed a treadmill inside a wind tunnel, precisely measuring how wind speeds and angles changed runners’ oxygen consumption.

What emerged was clear: as wind resistance increased, so did the need for oxygen, signaling runners expended more energy in windy conditions.

While it gives you a little boost when running with a tailwind.

Meaning there are negative effects of a headwind, like requiring more muscle power to achieve the same pace and positive effects of a tailwind, like making a normal pace feel easier, so you run faster.

These studies are not written for the average runner to understand, hence my very simple DUH explanation above.

How Will Running In the Wind Slow You Down?

A few different calculators provide some ideas on how much in could slow you, but remember there are a lot of variables! For example, the speed of the wind and your pace are two key factors.

Each increase in wind speed, the impact on running effort goes up by a power of two.

A 10 mph wind is four times harder for the body than a 5 mph wind.

And something we don’t think about is that even running with no wind, the wind resistance for a runner at at 6:30 mile is twice what someone at a 9:00 minute mile is facing. Huh, who knew.

Potential effects running in to a headwind:

• Running in 5mph wind: potentially 10 seconds per mile, though most won’t notice it
• Running in 10 mph wind: 20 seconds per mile
• Running in 15 mph wind: 30 seconds per mile
• Running in 20 mph wind: up to 1 minute per mile

Now you see where all my fears were on marathon day. 1 minute per mile is a huge barrier to overcome!

Can You Run in 40MPH Wind?

Technically, yes. But with common sense, it’s not really ideal.

Someone who normally runs a 10 min mile, would probably be closer to a 10:40 to 11 min mile pace in these strong winds. Additionally, you could be looking at safety issues with debris and other things flying through the air.

Truly once the winds start getting over 30MPH it might be time to look towards tip 10 below and embrace the treadmill.

Is 15MPH Considered a Strong Wind?

A light breeze is usually considered 5-7MPH, you are definitely heading in to windy territory at 15MPH.  Again, this definitely is not set in stone and you’ll se a variety of answers out there, but for our purposes with running it’s not so strong that you can’t enjoy a good day.

As noted above you may need to slow your run in places where you’re running into a headwind, but it should still be overall a comfortable running day.

When Is it Too Windy to Run?

Each runner will have a slightly different answer, but the key is safety. I’m worried less about your pace and performance than branches, rocks, dirt and dust flying around and creating an injury.

When the winds are over 30MPH, take some time to evaluate your surroundings and if it’s the best option for this moment. There’s no award for forcing yourself to run in every single condition, all the time.

Obviously, you get some race day benefits from having been there done that, but only up to a point.

What’s the big deal about a windy run?

I think Coach Jack Daniel’s says it well:

“Of the many adverse weather conditions that runners face, probably the only one that every runner is confronted with at one time or another is wind — and if there’s anything that interrupts training or racing more than wind, I have yet to meet it.

Wind is as much a part of running in Oklahoma as heat is in Florida or Arizona.

You learn to work with the wind, and you learn to avoid it when you can.”

12 Tips for Running in the Wind

Today, the legacy of Pugh’s work persists. We apply this knowledge to gauge energy efficiency during runs, acknowledging that wind plays a significant role in performance. This study also provides crucial data for developing strategies to combat the invisible force of wind, ensuring runners can adapt their training to maintain stamina and speed even as the air opposes them.

Adapting to these findings allows us to tailor our efforts on blustery days, an essential skill for any dedicated runner seeking to thrive in windy environments.

1. Focus On Effort Over Pace

On days when the wind challenges every stride, it’s more practical to concentrate on steady effort rather than a fixed pace. Similar to when we talk about running in the heat and humidity, working at the right effort is still going to get you the results we want.

Wind increases resistance could make your easy pace or an interval pace feel more difficult.  To gauge RPE, listen to your body’s cues—breath control, muscle exertion, and overall comfort. If it’s supposed to be an easy day, but you can’t pass the talk test then it’s time to back off.

2. Check the Weather to Assess the Wind

When preparing for a run, a crucial first step is to assess the prevailing wind conditions. This involves not only checking the overall weather forecast but specifically understanding the wind speed and direction.

• This allows you to opt for a route that might have better protection from strong gusts
• It ensures you can plan for golden rule number 3 below
• In the winter, it allows you to better plan your layers for wind chill

Dressing appropriately to combat wind chill becomes essential, involving layering techniques and selecting gear that provides protection from the chilling effects of the wind. Checkout  my guide on how to dress for every winter running temp (including windy days).

3. Start Your Run In To the Wind

Golden rule of windy day running: Run in to the wind on the way out.

Knowing the direction from which the wind is blowing enables strategic route planning. Tailwinds can provide a welcomed boost, enhancing your pace and efficiency. On the other hand, headwinds pose challenges, requiring adjustments to maintain your desired pace and conserve energy.

There are two reasons this rule has served many runners so well:

1. Effort

Expend the harder effort on the way out to ensure you don’t find yourself mentally and physically feeling defeated on the return trip.

Of course, it often feels like the wind is moving in multiple directions, but if you can largely go in to the wind on the way out, it will pay off on the return run.

2. Body Temp

Because it can feel colder running in to the wind, it’s helpful to have it at your back as you return and are now sweaty. Wind + sweat can create a shiver effect that not only wastes energy, but forces your immune system to kick in to overdrive.

Running this way means that the second half of your workout is going to be far more bearable no matter the temps and mph wind.

Beyond the golden rule, there are a few other tips which can make a windy run more enjoyable…bearable. You’ll notice a lot of this focus on ways to mentally make the run better, which is a huge part of a successful run anytime.

4. Find a Slipstream In Your Group

Lucky enough to run with a group on these days? Take turns being in the lead, so those behind can get a little buffer from the wind (it’s a common cycling practice).

Run 2-3 feet behind the other runner, to get the benefit without tripping anyone.

An actual study done on this by L.G. Pugh showed a 6% decrease in oxygen consumption when drafting off another runner.

In plain English, the energy cost went down and they didn’t have to work as hard!

This same idea is going to work for you on race day too. Find a pack and get behind them to reduce your effort.

5. Focus on the Benefit

One of the biggest things around dealing with weather is our mental focus.

Running in to a strong wind is essentially like an extra strength workout. Consider it similar to picking out a hilly run, which is an ideal strength  workout to build power in the legs and make you a stronger runner.

The air resistance is giving you more to push against, which means creating more power in the legs. It’s time to use that as a mental advantage, knowing it means you’ll feel faster with the tailwind and on your next non-windy run.

In fact, I love using a high wind day as a bit of a progression.

You start out in to the wind going at an easy effort, which is going to feel slower than normal. Upon the turn around, you suddenly have wind at your back and maintaining the same effort level start running quite a bit faster. That’s a huge boost!

6. Choose the Right Clothing

Beyond a headband to keep your hair from looking crazy, the right gear can make a difference. It turns out wind breakers are named that for a really good reason, they can indeed make your run feel so much better!

Tight fitting clothing will have less drag. On hot days, you may be less bothered by the wind because it’s allow your body to cool down by helping the sweat to dissipate.

In that case, wear whatever outfit feels good and focus on the other tips!

Meanwhile on a cold weather windy day, layers will wick away sweat, but keep you warm.

1. Outer layer can be anything from a light wind jacket to a heavier pull over depending on temperature
2. Base layer should be a moisture-wicking long sleeve shirt to ensure that regardless of the top layer, sweat isn’t being held near your body which can cause you to feel colder, especially with the wind
3. Look for running tights with wind panels, this will also help to keep you feeling warmer.

While I was skeptical (for unknown reasons), wind jackets really do work!

I started wearing them consistently and noticed that:

A. I wasn’t as cold.
B. Mentally I felt better because there was indeed a barrier.

Two that I have been running in consistently because they have a hood that I can toggle to stay on:

• On Running Weather Wind Jacket – actually waterproof! Have worn it happily in the rain.
• Nathan Sports Stealth Jacket – super light weight and no swishing sound

7. Consider Wearing Gloves

Though it might not be that cold, gloves can come in handy on a windy day.

Our fingers tend to get colder because the blood has been shuttled to our legs and eliminating that discomfort goes a long ways towards a more enjoyable run.

You can wear dri fit gloves, but honestly any cheap pair will work and then if you take them off/on and lose one it’s no big deal.

8. Ease Your Breathing

Another tip I’ve heard is that turning your head to the side instead of straight in to the wind can improve breathing. So, I tested this out recently and I’m not 100% sure if it works or not to be honest. But I figured I would throw it out in case it helps someone else!

This is key as the harder you’re fighting for oxygen the harder your perceived effort.

And we know that our mental perception of a run can change the whole thing!

9. Release Tension

The mental strain can make you start to hunch your shoulders, clench your jaw and create unneeded muscle tension, which also alters your form.

Try to relax and let’s be honest, laugh at yourself because it takes a special kind of crazy to be a runner.

Runners are like mailmen: neither snow, nor rain, nor heat, nor gloom of night stays these runners from the swift completion of their appointed training.

One of my favorite visualizations is to think of yourself like water. It doesn’t force it’s way through a rock, it flows around it and over it. Flow easy, instead of fighting it.

10. Embrace the Treadmill

Listen if I’d had the option of a treadmill marathon instead of the 30MPH winds in NYC, I might very well have taken it.

There is no shame in moving your run indoors when the wind is going to prevent you from getting in the desired workout, it’s dangerous weather or you simply don’t want to deal with it!

Yes, we need to practice running in lots of conditions. But this running coach doesn’t believe that means being miserable all the time.

Most of us aren’t aiming for the Olympics. Instead, our run is supposed to be part of the week that we enjoy.

11. Carry Chapstick

The wind can be super drying, so it’s a good day to carry chapstick. The last thing I want is to get home and find that I finished the miles but now my lips are cracked and painful.

Just like you lube up to avoid inner thigh chafing, it’s time to take care of the lips! They already get dry from our breathing in and out through the run, so the wind amplifies this.

It works not just for your lips, but you can rub it on skin when needed! Like your cheeks to prevent wind burn. Vaseline on the cheeks is another go to trick!

12. Wear Sunglasses

Sunglasses can ensure you aren’t squinting and wasting more energy mentally and physically.

Plus, of course, we simply want to protect our eyes from anything that  might be flying around. Whether you’re running with allergies and trying to keep out pollen or just being smart to avoid irritation, it’s worth the 10 seconds to grab some running sunglasses on the way out the door.

Embrace the additional element as not just a hurdle, but also an opportunity to grow stronger, both physically and mentally. With the right mindset and approach, you’ll find that a windy run can be a rewarding experience. Says the running coach who truly loathes running in the wind  of Colorado more than the snow or rain or heat :)

Looking for more training tips?

• How to Calculate Maximum Heart Rate?
• Best Running Shoes for Knee Pain
• Tips for Running in the Snow and Ice

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