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Does wind really make that much of a difference when you’re running… or are you just being dramatic?
Yes, it absolutely matters for your pace, your effort, your comfort, and even your safety.
In this edition of Sally's Hotline you'll learn how wind speed and direction affect your running, how to read a course map with the wind in mind, and exactly what to wear so you’re not freezing, chafing, or getting sandblasted mid-race.
You’ll walk away with a simple windy-day game plan you can actually use on your next run.
In this episode, you’ll learn:
- Why wind changes everything
- How headwinds slow you down and tailwinds can speed you up by roughly a second per mile per mph of wind
- How wind can trick your sense of effort and mess with your running form
- How to “read” the wind like a pro
- What to look for in the forecast besides temperature and rain
- How to compare wind direction to your race course map so you’re not surprised on race day
- Why 8–10 mph (or gusty conditions) is the point where you really need a plan
- Sally’s favorite weather tools
- Windy.com – sailor-level wind maps with clean visuals and hourly direction
- yr.no – Norwegian forecasting with live local webcams (hello, ski hill cams)
- NOAA.gov – U.S. government weather data that powers other apps
- What to wear when it’s windy, cold, or both
- How Sally builds outfits in 10°F bands
- When to add:
- Wind pants over tights
- A lightweight poncho
- Face masks, ski goggles, or clear safety glasses
- Why breathable wind layers matter
- A little science for your inner nerd
- Why air is “real,” has weight, and behaves like a fluid
- How the Coriolis effect drives wind patterns and storm rotation
- Why the sky is blue, clouds are white, and the ocean looks blue or teal
- How to turn obsessing into preparation (instead of panic)
- A step-by-step checklist for:
- Checking wind speed and direction
- Comparing it to your course
- Adjusting your clothing, eyewear, and gear
- Planning hydration on dry, windy days or at higher elevation
- How to use each windy race as data: what worked, what didn’t, and how to adjust next time
Question of the Day
Have you ever run in extreme wind?
How did you handle it? What did you learn?
Sally wants to hear your stories and strategies. Share your experience and keep the conversation going.
Help Us Turn Headwinds into Hope
If this episode helped you feel more prepared and confident in the elements, you can pay it forward by supporting life-saving medical research.
Donate at UnstoppableStoriesThatMove.com
Your gift helps:
- Fund cutting-edge research impacted by NIH budget cuts
- Support patients and families fighting for more time and better outcomes
- Turn devastating diagnoses into stories of survival and strength
Instead of just worrying about the future of medicine, you can be part of building it.
Together, we can save lives.
