Hot and cold weather can cause your body to react in different ways when running. Running in extreme temperatures is not necessarily bad for you, but if your core body temperature changes too much and you start developing chills on your legs, you should take certain steps to prevent any serious harm. Take note of any chills you get on your legs or elsewhere on your body, as this could be marker of potentially dangerous conditions.
Hot Weather
Developing chills when running in hot weather is not uncommon, especially during longer distance runs. Chills are typically accompanied with the forming of goosebumps. These symptoms are indicators that your body is doing a poor job regulating your body temperature. This can stem from a lack of hydration and the impeding effects hot temperatures can have on your body from properly evaporating sweat. If the sweat you are producing is not expelled from the body in a timely fashion, your core temperature begins to rise, which can result in fever-like symptoms, such as chills.
Hot Weather Chills Prevention
You should follow some basic guidelines for safe running in hot weather. To lessen the severity of chills, ensure you stay properly hydrated when running. Drink plenty of water before, during and after a run to keep your body cool. Aim to drink 1 cup of water every 15 to 20 minutes. On especially hot days, avoid running at midday or early afternoon, when temperatures typically reach their high mark. Run in the morning or early evening instead, and try to run in the shade when the sun is strong. If you develop chills, start walking to allow your body to cool. If the chills don't go away, abandon your run and begin hydrating.
Cold Weather
The main reason for developing chills on the legs when running in cold weather is the air temperature. Cold windy conditions can make for even harsher running conditions. If you wear pants when running and begin to develop chills, the same effects that can occur when running in hot weather could also potentially occur. You may be overcompensating for the cold and insulating too much, which keeps your sweat from evaporating. Incessant shivering and extreme chills can be a sign of hypothermia, in which case you should abandon your run immediately and warm up inside.
Cold Weather Chills Prevention
Many runners prefer to run in shorts in the cold because of the uninhibited range of motion they provide. Running with shorts instead of pants when cold temperatures impede your running is counterproductive. You must keep your muscles warm and should cover your legs with either pants or leg sleeves for running. As long as your legs don't shiver and the rest of your body is protected, especially your head and hands, running with only shorts is acceptable. If you run when there is a windchill, run into the wind at the beginning of your run and with the wind at your back during the return. Running into the wind on your return, when you are sweaty, can result in serious chills.
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