You may be dreaming of runs amid the brilliant autumn foliage, but fall weather can be surprisingly erratic. "Between summer and winter, the jet streams are trying to figure themselves out, so we get a taste of the conditions typical of both seasons," says Zee. Still, soggy or sweltering days are no reason not to lace up. Zee and other experts tell how to weather whatever forecast nature sends your way.
Twister Conditions
Check wind speeds before you head out. Over 40 mph? Debris or stray flying objects are more likely. Says Zee: "Winds are usually calmest in the morning because there's less mixing of heat and cold—how wind is created in the first place."
Weather It: Watch your direction.
"Run into the wind first, and then with it on your way home," says running coach Jenny Hadfield (who trains in the Windy City, Chicago). Otherwise, you'll get heated up on your way out—and chilled coming back. "Then you're running on cold legs," says Hadfield, "making you more injury-prone."
Sudden Downpours
If you see nothing but clear skies, beware: Sunshine generates the heat that can fuel thunderstorms, says Zee. Check the radar before you head out (online, or download the RadarScope app, $10 for iPhone and Android). Many intense storms unleash between 4 p.m. and 7 p.m., explains Zee.
Weather It: Change up your route.
"Plan a close circle loop so that if it starts pouring, you're never more than 10 minutes from home," says Dror Vaknin, a running coach at the University of Tampa (located in the lightning capital of North America). Stay indoors if lightning is forecast.
Heat Waves
These can "come out of nowhere," says Zee, and things can get sticky, too. "People always talk about humidity, but dew point better represents how steamy it is." Anything above a 65-degree dew point (check weather.com) can feel uncomfortable; if the dew point is higher than 75, hit the treadmill.
Weather It: Fuel up.
The steamier it is, the more water you need to drink (duh!), but "electrolytes are also important, since you lose sodium through your sweat too," says pro runner Scott Jurek, record holder in the Badwater Ultramarathon (that's 135 miles in the up-to-130°F heat of Death Valley!). Add a sports drink or tabs (like Nuun Electrolyte Tablets, $22, rei.com).
Freakish Cold/Snowstorms
Follow the same radar-checking protocol as with rainy conditions before you head out. But even if the forecast doesn't call for flurries, bundle up! "Powerful cold fronts don't necessarily come with storms. You can have a huge drop in temperature—nearly 20 degrees in 20 minutes—very suddenly," says Zee.
Weather It: Alter your stride.
Take shorter, more frequent steps, keep your feet lower to the ground, and try to run on freshly fallen, rather than packed, snow, says Hadfield. "You'll reduce the risk of slipping or straining muscles." Putting chains on your running shoes is smart (try Yaktrax Run winter traction devices, $40, rei.com).
More from Women's Health:
When Running Isn't a Solo Sport
7 Reasons Fall Is A Great Time to Jumpstart Your Weight-Loss Goals
Can You Use the Treadmill to Train for a Race?
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