In our plushy little world (is plushy even a word?) we can come up with things to complain about that really would not even be worth mentioning in other countries. But as we are lucky to live where we do, these are our biggest problems.

One of these “first world problems” is the weather.

Coming from England, I know this very well, as we are definitely “grass is always greener” people, and one of the things I disliked the most about living in England was the Eeyore, doom-and-gloom attitude towards the weather….. Mind you, it does rain at least five out of the seven days a week….

Still, as runners, we know the weather does matter. It can have a huge impact on a workout – or a race.

So I thought I would write a series of posts on how to handle weather variables that will require you to change your run/workout pacing.

Today I am going to focus on running in windy conditions.

How Running in the Wind Affects Your Pace

As wonderful as it is to have the wind at your back in a race, especially when you can feel it pushing you along, you know in the back of your mind what is coming…..directly into your face on the way back/when you turn.

And unfortunately, the difficulty of running into a headwind far outweighs the assistance from a tailwind.

When the wind is blowing into your face, your body has to work much harder to maintain the same pace. This is the reason why many track races are run in the evening, when the wind has died down.

And doesn’t it always seem like the wind is blowing in your face for most of the run? 

Regardless of whether you are running a marathon or around a track, it can make running at a consistent pace really difficult.

This is pretty interesting though:

A study by L.G. Pugh concluded that “A “substantial” wind (i.e., one approximately equal to the pace you are running at) will set you back 12 seconds per mile with a headwind, and aid you by 6 seconds per mile with a tailwind.”

The Cooling (or Not!) Effect of Wind

If you are trying to find a positive in a windy forecast, here it is: wind can help regulate your body temperature.

The sweat evaporates off your skin more easily, helping your body maintain its core temperature, which can make a big difference over a longer race.

However, this effect reverses and becomes dangerous when you run in hot weather with a strong tailwind. It is more difficult for the sweat to evaporate, increasing your risk of overheating, so keep that in mind and adjust your hydration and effort accordingly.

How should you change your running form in the wind?

Try to remain relaxed.

The more you tense up, the more effort you are exerting into maintaining speed.

Lean into the wind slightly to reduce resistance, and keep your head down. Treat running into wind the same way you would run up a hill, lean into it, but not at the waist; your whole body should be slightly forward.

How to Adjust Your Running Pace in Windy Conditions

Wind will definitely cause a decrease in performance, and you will need to adjust your plan based on this.

Keep this in mind:

Your body has to work 8% harder to maintain the same speed it would sans wind.

Research has shown that headwinds can have HUGE effects on running paces, and the longer you are out there, the more time it will have to affect you. 

Over the course of a marathon, runners who average 9:00 per mile may lose as much as 8 extra minutes compared to a 6:00-per-mile runner—just from the wind’s impact.

This is why when there are windy conditions, I recommend that runners use the Effort Scale, rather than trying to run a set pace. You never really know just how much the wind is going to affect you, especially depending on the people around you, the stretch of course, and the gusts.

If you use the effort scale to run by feel, you will cross the finish line knowing you have given your best.

It might not be the big PR you hoped for, but the more you force yourself in the wind, the more energy you are going to spend fighting it, which is energy you could have been using in those final miles.

Give it a try, and let me know how it works for you.

Tips for Running in the Wind

• Start against the wind. It is better for you mentally to know that you are over the worst on the way back, and also better physically, as it will be easier for you to maintain good running form if the wind is pushing you.
• Stay in the middle of the pack. If you know a race course is notoriously windy, or very open on a windy day, try to tuck into a group to limit the wind resistance your body is fighting. Wind is one way being an elite athlete at the front of the pack doesn’t pay off. 🙂
• Use the tailwind wisely. Be aware when it is pushing you, so mentally you stay strong as you know you have had the advantage, but fair is fair, and so you have to deal with the disadvantage too.
• Practice windy runs. It also would not do any harm to practice running in the wind, even if your course is not known for being windy. Strong wind can make it difficult to breathe, especially in the winter, so this way you will be able to learn how you work best in it.
• Run by effort, not your watch. Next time you have a workout scheduled, but the wind is strong, instead of forcing yourself to try to run a pace you are not going to be able to hit, destroying your confidence in the meantime, use the opportunity to run by feel, and challenge your mental strength by NOT looking at your GPS watch. Trust your body to tell you what it can do. It is only going to help you!

Final Thoughts: Trust Your Body!

On a windy day (or any day, really!) trust your body to tell you what it can do. It is only going to help you!

Let your training and instincts guide you, and you’ll finish strong, knowing you gave everything you could for the conditions that day.

Give it a try next time you run in the wind, and let me know how it goes.