Walking in Rain, Cold and Heat Without Misery

Most walking habits do not die from laziness. They die from weather. One wet Tuesday becomes a wet week, and by the time the sun is out, the habit has gone with the rain.

The good news is that weather problems are mostly clothing and timing problems, and both are easy to solve. This guide gives you simple tricks for rain, cold and heat, plus a way to shrink a walk on days when you really do not feel it.

It is practical advice, not medical advice. Extreme weather is a good reason to stay in, and your own comfort and health come first.

The idea: dress for it, time it, shrink it

Three small tools handle almost everything. Dress for the weather, not for the season you wish it were. Time your walk for the kindest part of the day. Shrink the walk when conditions are rough, instead of dropping it.

A five-minute walk in drizzle keeps the habit alive. A skipped week makes it much harder to restart.

Rain

Light rain is often lovely: the air smells of earth, and the streets are quiet. What makes rain miserable is wet feet and a soaked collar.

Thunder and lightning are a different matter. If there is a storm, stay in.

Cold

Cold is easier than people think, if you layer. Start with a thin base, add a warm middle layer, then a wind-blocking shell if it is breezy. Cover your hands, head and ears, since those are where you lose comfort fastest.

Start the walk a little cool; you will warm up after a few minutes. If you are sweating, open a zipper or take off a layer, since damp skin chills quickly.

Watch the ground. Ice and packed snow are hazards, and shoes with good grip make a big difference. Take short, flat steps on slick surfaces.

Heat

Heat is the one weather where you may want to change the plan, not just the clothes. Move your walk to the cool ends of the day, early morning or after sundown. Wear light, loose clothing and a hat, and choose shady routes.

Carry water and sip it. Slow down, and stop if you feel dizzy, headachy, queasy or very tired. Heat can sneak up on you, and it is always fine to cut a walk short.

When it is truly miserable

Some days the answer is not to walk outside. That is fine. A few options:

• Walk laps inside your home, up and down the hallway or stairs, while a pot simmers.
• Do a few of the moves from Five Easy Stretches While the Kettle Boils.
• Walk through a shop, library or covered market, where it is dry and warm.
• Dance around the kitchen while you cook, which is movement too.

Then return to your usual walk the next day. One missed outing means nothing.

Keeping the habit through the year

Weather changes your walk, but it does not have to end it. In rain, the walk is short and slow. In cold, it is layered and brisk. In heat, it is early or late. In fine weather, it is long and lazy.

It helps to tie the walk to a cue, such as the last plate in the rack, as in The After-Supper Walk. And if you like to see what each season brings, Walking Through the Seasons turns even a wet day into something to notice.

Common mistakes

Dressing for the start, not the middle. You warm up quickly in the cold, so start a touch cool.

Cotton in the wet. It holds water. Choose quick-drying fabrics where you can.

Ignoring your feet. Wet or cold feet end walks fast. Good socks and shoes are worth the effort.

Going out at midday in a heatwave. Wait for the evening.

All or nothing. If you cannot do twenty minutes, do five.

A sheltered evening is also a good time to cook something warm. The weekly plan makes rainy-day suppers easy.

Keep going

Bad weather is a reason to adjust, not to quit. Dress well, choose your hour, and shorten the walk when you need to. Most of the time, the worst of the weather is over in a few minutes, and the walk feels good afterward.

For the long view of moving through the year, see A Daily Walk vs a Weekly Workout and Garden Work as Everyday Movement.