"Weather for Sports & Jogging: Is today a good day for a run?"

Whether today is a good day for a run depends on more than just your motivation. The weather plays a crucial role in your performance, well-being, and safety. Here's how to use the forecast to get the most out of your workout.

The Ideal Running Weather

Most runners find temperatures between 8°C and 15°C (46°F - 59°F) with light cloud cover and low wind to be ideal. The body doesn't overheat as quickly, but the muscles stay warm. But of course, we can't choose the weather. Here's how to adapt:

Running in the Heat (above 25°C / 77°F)

• Timing: Run in the cool morning or late evening hours. Avoid the midday heat (11 a.m. - 4 p.m.).
• Clothing: Wear light, bright, and breathable functional clothing. A cap and sunglasses protect from the sun.
• Hydration: Drink enough water before, during, and after your run. For long runs, electrolyte drinks can be beneficial.
• Adaptation: Reduce your pace and distance. Listen to your body. Stop immediately if you feel dizzy or have a headache.

Running in the Cold (below 5°C / 41°F)

• Clothing: The layering principle is key. Wear long functional trousers and several thin layers on your upper body. A hat and gloves are important as the body loses a lot of heat through them.
• Warm-up: Warm up for longer indoors or right outside your door to prepare your muscles for the cold.
• Visibility: In winter, it's often dusky. Wear bright clothing with reflectors to be seen by drivers and cyclists.

Running in the Rain

Running in the rain can be refreshing but also carries risks.

• Clothing: A light, breathable rain jacket protects against getting chilled. A cap with a brim keeps the rain out of your face.
• Shoes: Running shoes with good tread reduce the risk of slipping on wet surfaces.
• Caution: Be especially careful on wet leaves, manhole covers, and cobblestones.

The Hourly Check