The Top Tips for Running in the Rain: The Ultimate Guide
Running in the rain can be a liberating experience if it's not pouring or too windy or too cold. Often, though, the rain isn’t gentle or inviting. Many runners like the challenge of getting through a run when the conditions are extreme. It can toughen them up mentally. On the days when it’s raining hard and the wind is blowing, it’s best to be prepared with the right apparel, equipment, and strategy to get through your run safely. Remember to consult with a physician before starting a new training program.
Should You Run in the Rain?
A little rain doesn’t stop a serious runner. Running in the rain can build your confidence. If you can finish a 5-mile run in the rain, it can help make your runs in perfect conditions feel much easier. What you shouldn’t do is run when conditions are unsafe. Avoid running during a lightning storm and consider skipping your run if it’s raining so hard that your visibility is hampered. Below are some reasons to run in the rain.
Race Day: You never know what the weather is going to be like on race day. If you’ve practiced running in the rain, and it’s raining on the day of your race, you’ll have an idea of what to expect.
Fewer People: Many daily runners head for the treadmill at the first sign of rain. It can be less crowded at your favorite trail on a rainy day. The solitary experience of running is a form of mediation for some people. Running in the rain can heighten that experience.
Breaks the Monotony: It’s a matter of attitude. If you accept the challenge of rain running, it can be fun, rewarding, and even exhilarating to successfully navigate a rainy run.
Milder Temperatures: Temperatures are generally going to be cooler when it rains. That can make your run easier and more enjoyable.
Tips for Running in the Rain
Running in the rain involves more setup time. You won’t have fun and be comfortable if you start your rainy day run without the proper preparation and strategy. Below are 5 tips for running in the rain.
Warmup: Get your pre-run warmup in before you start in the rain. Make sure you stretch properly and loosen up. When it’s wet outside, stiffness can be an issue.
Pay Attention to the Landscape: Rain means your running route could puddle up or your visibility could be affected. Be aware of what’s ahead of you when you’re running. You might have to zig-zag to avoid some obstacles that the rain brings. You also don’t want to risk losing your footing and falling.
Run With a Buddy: Because you need to be more vigilant when you’re dealing with wet conditions, find a friend that’ll run with you if possible. You can lean on each other for support and navigate any unexpected challenges that might come up on your route.
Cell Phone: Take your phone with you in case of an emergency and consider putting it into a plastic zip lock baggie to insulate it from the rain.
Be Visible: There’s always a degree of danger when you run on the road. Be extra careful in the rain about making sure oncoming cars can see you. A trail run is a good option for a rainy day if you want to avoid slick road conditions and cars.
Adjust your Pace: If the rain is coming down steadily, you’ll likely have to run slower to avoid potential wipeouts. You might want to shorten your stride. Also, make sure you’re wearing a pair of running shoes that have good traction in the rain. It’s a good idea to avoid wearing your best shoes in the rain because the water can affect their quality.
What to Wear When Running in the Rain
Your choice of wet weather gear will depend on the weather conditions. If it’s cold and windy, layering up is helpful. For a warm, Summer rainstorm, moisture-wicking, airy rain gear is a good choice. Below are some options for clothes and gear that can make running in the rain better.
Running Shoes: Your running shoes should be water-repellent and grippy. A comfortable pair of moisture-wicking trail shoes that are durable works well on trails or on roads when it's raining.
Socks: One of the more uncomfortable feelings for a runner is wearing a pair of soggy, wet socks. It can affect your performance. A pair of lightweight, fast-drying, moisture-wicking socks can help get you through a rainy day.
Shorts/Shirts: If it’s cold outside, consider wearing a pair of moisture-wicking leggings with a long sleeve T-shirt. The material should be comfortable and stretchy. In warm weather, opt for a pair of moisture-wicking, quick drying, comfortable shorts.
Jacket: If it’s rainy, windy, or cold, consider wearing a waterproof storm jacket that’s lightweight and comfortable. It can be tricky finding a jacket that doesn’t weigh you down.
Reflective Clothes: Since it’s likely going to be gray outside if it’s raining, it’s a good idea to wear bright colored or reflective clothes.
Gloves: A comfortable pair of lightweight, stretchy, waterproof running gloves are a must if it’s cold and rainy.
Lightweight Cap/ Brimmed Hat: If your head and hair get wet, it can be uncomfortable. A lightweight, water-repellent baseball style hat or cap that’s stretchy and comfortable can help you navigate the wet weather.
Post Run Recovery in Rainy Conditions
Once you’ve finished your rain run, it’s important to regulate your body temperature and take care of your apparel and equipment. Below are some tips for getting comfortable after your run.
Put on Dry Clothes: Not only will you feel more comfortable getting out of your wet running gear, switching to dry clothes will help elevate your temperature if you were running in cold rain.
Hydrate: It can be easy to forget to drink water when you’re focused on making it through a rainy run. Make sure you get plenty of fluids in your system after you’ve finished.
Warm Shower: It feels great to take a warm shower after a cold or wet run. It could help get your body temperature back to a normal range if it dipped. Avoid making the temperature too hot. It could make you dehydrated.
Dry Your Shoes: If you need to dry your shoes quickly, loosen the shoestrings, remove the insoles, and use a hairdryer on its lowest, coolest setting. The best way to dry them though is to remove the insoles and stuff your shoes with newspaper. The paper will absorb the water.
If you’ve properly prepared, and you have the right mindset, running in the rain can be a productive and fun way to get ready for a race.