Fall Weather And Running: What Are The Most Extreme And Strange Conditions You Can Run In?

While most of us associate fall with football, pumpkin spice lattes, and cooler weather, fall can also be a strange season for runners, full of extremes, ranging from early-season snowfall in the Smokies to late-season heatwaves in the Deep South.

For all of you fall lovers out there, September 22nd marks the Autumnal Equinox and the beginning of Astronomical Fall. Many runners across the country anticipate the relief from summertime heat and humidity associated with fall.

However, I am about to tell you, as someone who runs year-round, that fall often has more tricks than treats, and not in the spooky season sense.

Running and Early Autumnal Chill

Most runners anticipate fall because of cooler temperatures. But, what if, instead, you get an early-season snowstorm? While this may sound like a pipe dream, it is more probable than you may think across the US, even in the southern tier of the country.

For example, portions of western North Carolina and the Southern Appalachian Mountains received snow on October 16th, 2023.

While early snow, especially combined with fall foliage, can be quite scenic, some precautions should be taken when training in cold, wet, or snowy conditions, especially early in the season.

The most important tip for running in cold conditions is to wear warm clothes such as running sweatpants and a long-sleeve shirt or jacket. If conditions are near or below freezing, it may be necessary to wear multiple layers, gloves, and a hat, just as you would during winter months.

Wearing warmups, especially early in a run will prevent you from pulling a muscle while your body is warming up to the conditions. Once your body is warmed up, you may be fine to take off a layer as your muscles are already warmed up.

If conditions are snowy or icy, avoid running on surfaces such as sidewalks and roads, especially if black ice is present. Whenever temperatures are near or just below freezing, even a small amount of winter precipitation can thaw and refreeze on sidewalks and roads in the form of black ice, especially if the surfaces are untreated. This tip applies to any winter precipitation.

Additionally, if leaves are present on the ground, wet snow and rain can make surfaces particularly slippery when combined with leaves - this applies for both driving and running during the fall.

Running and Unusual Autumnal Heat

While it is often overlooked, fall can also bring about unusually hot conditions for runners. Similar to the summer, heat domes may be present during the fall season and can lead to hot conditions, especially when combined with drought.

Why is this the case?

Meteorological fall is often accompanied by sprawling areas of high pressure across the US. Whenever these areas of high pressure dominate the pattern for an extended period of time, they often block the transport of moisture from the Gulf, Atlantic, and Pacific oceans.

For runners, fall heat waves can be impactful. Similar to the summer months, running in any hot conditions will cause your body to expend additional energy to cool itself off.

The primary mechanism for your body to cool is sweating. By sweating, your body can release heat through evaporation. However, your body also loses electrolytes through sweating, meaning it's important to replenish any electrolytes lost especially when conditions are hot.

(More: How Hot Weather Impacts Running)

Despite being a nuisance for runners, fall heat waves are not quite the same as summer heat waves, even when temperatures are similar. One reason is the shorter days with the other difference being lower humidity on average.

Because days are shorter, runners can often take greater advantage of the early morning and evening hours. Because the sun rises later, temperatures during autumn often do not heat up as fast during the morning. Conversely, temperatures also cool off quicker during the evening due to the decrease in sunlight. Both of these effects benefit runners attempting to train in the heat.

Fall heat waves are often drier than their summer counterparts due to the decrease in moisture on average. This helps runners by increasing heat loss through evaporation.

As far as tips go, runners should wear light colored, loose fitting clothing when training in the heat. Wearing a hat along with sunscreen is also important when the sun is out.

Additional tricks for running long distances in the heat include carrying electrolytes, water, and fuel with you by using a running water bottle. Choosing a shaded route and slowing your pace down are equally as important when equipping for heat, no matter the season.

Sneak Peak: The Hottest and Coldest Races Around The World

As far as extremes go runners can handle exceptional conditions when properly conditioned and prepared.

According to Badwater, on their official race website, the Badwater 135 Ultramarathon is a 135-mile foot-race that starts in Death Valley, California at an elevation of 280 feet below sea level and ends near Mount Whitney, California at an elevation of 8,300 feet above sea level.

The race typically takes place in July with the course passing near locations such as Furnace Creek Ranch, formally known as Greenland Ranch, which holds the record for the hottest air temperature ever recorded in the world at 134° on July 10, 1913 according to NOAA. Between 1991 and 2020, Furnace Creek has achieved an average July high temperature of 117°, according to NOAA’s Climate Records.

According to Reuters, Oymyakon, Russia held a marathon and half-marathon on January 12th, 2024 with a total of 38 finishers combined between the events. The temperature was minus 62 Fahrenheit during the event. Runners were provided broth, hot tea and snacks throughout the race. Runners also underwent a medical check before the start of the race.

Hayden Marshall is a meteorologist intern and First-Year Master's Student at the Georgia Institute of Technology. He has been following weather content over the past three years as a Storm Spotter and weather enthusiast. He can be found on Instagram and Linkedin.