Bad weather? Stay on track

Rainy days

If you head out

• Light rain is fine — a brimmed hat and a thin water-resistant jacket beat a bulky coat.
• Wear bright colors or a reflective vest; drivers see worse in rain.
• Shorten your run or stick to walk-run if footing feels slick.
• Change out of wet clothes quickly afterward to avoid chafing and getting chilled.

Indoor alternatives

• Treadmill run or brisk walk — match planned duration, not pace obsession.
• Stair climbing intervals: 5 × 2 min up, easy walk down.
• Indoor cycling or elliptical for 25–40 min at easy effort.
• Follow your plan's cross-training day from home (yoga, bodyweight strength).

Skip outdoor running in thunderstorms, flooded paths, or when visibility is dangerously low.

Hot and humid days

If you head out

• Run early morning or near sunset — avoid 10 a.m.–4 p.m. peak heat.
• Wear light, breathable fabrics and a cap; sunscreen on exposed skin.
• Slow your pace 30–90 sec/mile — heat stress matters more than the watch.
• Pre-hydrate and bring water on anything over 30 minutes.

Indoor alternatives

• Treadmill in air conditioning — same time on feet, easier pace.
• Pool walk or easy swim for cardio without overheating.
• Indoor walking laps at a mall or gym track.
• Swap to a rest day if you felt dizzy or nauseous on a recent hot run.

Do not run outdoors in heat advisories, extreme humidity with high heart rate, or if you feel faint or headachey before you start.

Cold, ice, and snow

If you head out

• Layer up: moisture-wicking base, insulating mid-layer, wind-resistant shell.
• Warm up indoors 5 minutes before heading out; start slower on icy days.
• Traction helps — consider grips on shoes for packed snow or black ice.
• Cover ears and hands; breathe through a buff in very cold dry air.

Indoor alternatives

• Treadmill or indoor track when sidewalks are pure ice.
• Brisk indoor walking plus your plan's strength or mobility work.
• Stationary bike — 30–45 min easy spin maintains fitness without fall risk.
• Treat the day as cross-training from your plan instead of forcing a run.

Skip outdoor running on untreated ice, during blizzard conditions, or when wind chill makes exposed skin risky within minutes.

Thunderstorms & lightning

If you head out

• If you hear thunder, you're close enough to be at risk — head inside immediately.
• Never shelter under lone trees; a car or sturdy building is safer.
• Check the forecast before you leave; summer storms can build fast.

Indoor alternatives

• Full indoor workout: 10 min warm-up walk, 20 min treadmill or stairs, 5 min cool-down.
• Yoga or mobility session — matches a recovery day in your plan.
• Bodyweight circuit: squats, lunges, planks, glute bridges (3 rounds).
• Reschedule the run — one moved workout does not ruin your plan.

Never run outdoors during active lightning. Wait 30 minutes after the last thunder clap before going back out.

Windy days

If you head out

• Start into the wind so the return leg is with you — you'll thank yourself later.
• Loose braids or a cap with a strap; grit in eyes is miserable at mile 2.
• Shorten the loop or pick tree-lined streets and trails for shelter.
• Effort matters more than pace — a headwind is a hidden workout.

Indoor alternatives

• Treadmill at planned effort for the day.
• Indoor bike — wind doesn't matter and joints get a break.
• Walk-run on a gym indoor track if available.

Smoke, pollution, or high pollen

If you head out

• Check local air quality index (AQI) — many apps show it by hour.
• Below AQI 100 is usually okay for healthy adults; above 150, move indoors.
• Run early when ozone and pollen counts are often lower.
• A buff can help with pollen; it won't fix heavy smoke.

Indoor alternatives

• Treadmill or gym cardio with filtered air.
• Low-impact indoor options: elliptical, rowing machine, swimming.
• Strength and mobility from your training plan's cross-training day.
• Take a true rest day if air quality is hazardous — health beats the schedule.

Avoid outdoor exercise when air is rated unhealthy or hazardous, or when wildfire smoke is in your area.

Stuck inside? Keep the habit

If you head out

• Consistency beats perfection — 20 minutes indoors counts as showing up.
• Match your plan's intended effort (easy, cross-train, rest) even if the activity changes.
• Text a running friend or log the workout anyway — momentum matters.

Indoor alternatives

• Follow a free treadmill or indoor walking video for your planned duration.
• Substitute cross-training from your LetsRunNow plan — open the week view and pick today's cross-train block.
• Mobility + core: 30 min of yoga, hip openers, and planks.
• If you're sick or the weather is dangerous, rest is the right workout.