Most runners dread the challenge of running in the wind. Whether you are going for a weekend long run, an interval session, a tempo, or heading out to race, strong winds can turn an otherwise straightforward run into a physical and mental battle. To transform a dreaded chore into a unique opportunity to heighten your endurance and resilience you require the right mindset and attitude.
This weekend, with winds sweeping across the UK and races going ahead as planned, runners everywhere have an opportunity to embrace the elements. Here’s everything you need to know about running in the wind from its benefits, how to adapt, and how to thrive in these conditions.
Windy Runs
- Builds Physical Strength and Endurance
Runner do resistance training and that is exactly what running into the wind is. It is a form of resistance training. It’s no different to running up hills or weight training, the effort required to push against strong gusts strengthens your legs and improves cardiovascular endurance. You build power that will translate into faster, easier running on calmer days when you run against the wind. - Develops Mental Grit
Runner can find wind frustrating, as it pushes you back and slows your pace down. It also has a tendency to test your patience. However, this discomfort is a training opportunity. When you are battling headwinds, it is teaching you mental resilience, the ability to stay focused, determined, and motivated when conditions aren’t ideal. During challenging race moments this mental toughness will serve you well. - Improves Race-Day Preparedness
If you are an unprepared runner then windy conditions on race day can derail you. If you train in the wind, you’ll know how to adapt your form, strategy, and mindset when faced with adverse weather. You’ll also gain confidence knowing you’ve already handled tougher conditions in training.
The Science of Running in the Wind
Wind resistance significantly impacts your energy expenditure. Studies conducted in wind tunnels have shown that the energy cost of running increases exponentially with stronger winds.
- Headwinds: Running against the wind demands more energy as you push against air resistance. A 10mph headwind can slow your pace by 20–30 seconds per mile.
- Tailwinds: While a tailwind provides a helpful boost, the advantage is only about half as effective as the disadvantage of a headwind.
Knowing these effects helps you set realistic expectations for your runs and ensures you don’t overexert yourself trying to maintain your usual pace.
Practical Tips for Running in the Wind
Before You Run
- Dress for the Weather
- Having skins as part of your kit is a must. Wearing tighter-fitting, wind-resistant clothing will help to minimise drag.
- Hands, ears, and neck feel much colder when the wind bites, cover those extremities. A buff or lightweight headband can work wonders.
- Layering is ideal, so layer up appropriately but avoid loose clothing that can flap and create extra resistance.
- Plan Your Route
- Starting your run into the wind is a must and finishing with it at your back is the way to go. This way, you tackle the hardest part while you’re fresh and finish strong with less resistance.
- Look at your route before you head out and choose sheltered routes if possible, such as trails, wooded areas, or city streets with windbreaks like buildings or walls.
- Set Realistic Goals
- Focus on effort rather than your pace. Adjust your expectations for pace and focus on effort instead. Maintain a steady effort level rather than chasing a specific pace ensures you don’t overexert yourself.
During Your Run
- Adapt Your Form
- Lean slightly into the wind to maintain balance and efficiency.
- You will increase stability and control if you shorten your stride.
- Tension wastes effort so you should be relaxing your shoulders and arms to conserve energy.
2. Find Shelter
- If you are running in a group or if you are racing, you should tuck in behind other runners to minimise wind resistance. This technique, known as drafting, allows you to conserve energy. Take turns leading if you’re running with friends.
3. Hydrate and Refuel
- Wind can dehydrate you faster than you realise, especially in cooler weather. Keep sipping water and ensure you’re fuelling appropriately on longer runs.
- Stay Safe
- Avoid running in areas with potential hazards like falling branches, debris, or exposed paths during storms. Prioritise safety over sticking to your planned route.
If You’re Racing
If You’re Racing
- Adjust Your Strategy
For windy races, aim for even effort rather than even splits. Save energy early on by tucking behind other runners during headwind sections.
Use tailwinds to pick up the pace, but don’t overdo it, you’ll still need energy for the next headwind stretch.
2. Stay Mentally Strong
- Break the race into smaller sections and focus on one at a time.
- Use positive self-talk and visualisation techniques to stay motivated. Imagine the wind as a partner helping you become a stronger, more capable runner.
Windy Training Days
Tempo Runs and Intervals
When you are running into the wind during harder efforts you build strength, while tailwinds allow you to work on turnover and speed. You should alternate directions to create balanced, challenging workouts.
Long Runs
Race-day conditions can be unpredictable and windy long runs can prepare you for this. Use them to practice pacing, mental toughness, and energy conservation strategies.
Recovery Runs
When you do your easy runs on windy days, it offers you a chance to focus on form and rhythm without worrying about pace. Embrace the conditions and enjoy the mental release of running in nature.
Mindset Matters
Instead of you dreading running in the wind and having it as a mental barrier as well as physical one, reframe your perspective:
- See your windy runs as an opportunity to challenge yourself and grow stronger.
- Focus on the unique sensations of you running in the elements, feel the power of the gusts and how your body adapts.
- Remind yourself that these runs are part of what makes you a tougher, more resilient runner.
It is undeniably rewarding to run in the wind even if it is not always fun. If you follow these steps and embrace the challenge of running in the wind, you’ll not only survive but thrive in gusty conditions. Next time it is windy other there whether you’re hitting the roads, tackling a cross-country race, or squeezing in a training run, don’t shy away from the wind, embrace it. See it as a partner in your journey to becoming a stronger, more resilient runner.
Put on your trainers, lean in, and let the wind push you toward your goals.
