Running In The Rain – 12 Tips To Get Most Out Of A Rainy Run

Running in the rain is usually considered to be secure.

But if there are thunderstorms in your region that include lightning, and the temperature is below zero, running in the rain can be risky.

If you’re going to run when it’s raining, make sure you’re dressed enough for tackling such harsh circumstances.

Overdressing is one of the most stupid mistakes that runners make while running in the rain; adding more clothes will not keep you dry, nor it will help you to run in the rain.


Should I Run In The Rain?

Should I Run In The Rain
Woman running in the rain

Well!! it is one of the majorly asked questions !!!

Speaking straightforwardly, then I would say, it totally depends on the weather. 

Running in light to moderate rain is secure.

You will also find it soothing or calming to run when it’s raining.

Rainy weather doesn’t mean that anyhow you have to plan your runs indoor.

If you’re preparing for a race, it’s good to run in the rain, because most of the races aren’t canceled because of the rain.

So, it helps you feel more mentally and physically prepared for running in such unusual conditions.

Make sure to prepare your body for the temperature.

Check the temperature before going out to run.

If the temperature is freezing and it’s raining heavily, it can be difficult for your body to remain warm.

This can raise the risk of hypothermia.

After you get inside your home after running in the rain, quickly remove all wet shoes, pants, and clothes.

Get warm instantly by covering yourself in a warm blanket or taking a hot shower.

Sip on tea or hot soup to keep yourself warm and hydrated.

Also, prevent running in lightning and thunderstorm!!!!

It can be very dangerous!!!

Do you check the weather forecast before you go out to run?

If not then make it a habit.

If there are thunderstorms nearby and lightning in your town, delay your run, switch it to an indoor treadmill, or do another aerobic exercise.

Don’t forget to wear proper running shoes.

You must wear shoes with an extra grip so that while running on them, you don’t slip when it’s raining.

Maintaining good stability while running typically requires a shoe that has multiple contact points with the ground.

It has more grip than a smooth and flat surface.

Before stepping out you must have proper knowledge of your track.

Watch out for muddy sidewalks, washed-out trails, and floods.

Prevent running in these areas wherever possible.


What To Wear When Running In The Rain?

What To Wear When Running In The Rain
A well-dressed woman running in the rain

If your standard running gear is comfortable and breathable, then it’s perfect for rain, but there are a few important parts that will help you feel more comfortable while running in the rain.

Wanna know these important points?

Then what are you waiting for???

Let’s take the discussion ahead!!

I would like to give you a pro tip i.e., stop wearing cotton clothes; the natural fibers behave like a sponge, soaking up all the sweat, weighing you down, and leaving you cold.


1.  Running Socks

Invest in a decent pair of technical running socks to keep your legs cold and moisture-free, which must avoid blisters and rub.

While choosing your running socks, you must look out for some features like technical and sweat-wrapping fabrics, mesh airflow under your arch, as well as flat seams, and tight fit.


2.  Running Shoes

If you’re running on trails or on roads, slippery conditions can slow you down or even lead to injury.

You might have experienced this!!!

Also, the puddles, the wet grass, and the dusty trails formed due to rain can cause you discomfort while running.

Make sure your running shoes are made from breathable fabrics, to boost the airflow to allow all moisture to escape from your shoes, reducing your risk of falling and slipping.

Well-experienced runners also struggle to avoid such difficult situations caused due to rain, so make sure you pick the right running shoes for you.

How to find the perfect running shoes??

If you have the same question, then let me tell you that you must have proper knowledge of your running form and the way your feet reacts to the surface as soon as it hits the ground.


3.  Hat

Wearing a brimmed hat, such as a sports cap or a visor, will help keep the rain out of your face, allowing you to see, even in the downpour.


4.  Running Jacket

The running jacket keeps the rain and the wind out of your body, so you should always search for waterproof and windproof running jackets.

Features such as taped seams and reflectivity are important.

A decent waterproof running jacket will also be sweat-wrapping and ventilated to keep it breathable.


Running A Marathon In The Rain

Running A Marathon In The Rain
A man running a marathon in the rain

Have you signed up for a marathon??? 

Let’s talk about some of the most efficient tips that will help you to run a marathon in the rain.


1.  Keep Yourself Warm

If there is an indoor or sheltered area where you can cover your head before the race starts, remain inside until the race starts to keep yourself completely dry.

If you’re there is no place to cover yourself before the race then cover yourself with any plastic sheet so that you remain as dry as possible before the race starts.

Before the race, you should remove this sheet.

Jog or do some dynamic stretches to warm up before running.

If possible, then arrange an extra pair of clothes by a friend so that you can change them easily once you are done with the race.


2.  Focus To Finish Your Race

Your target should be to finish, not get the best of your own when the weather is a factor.

Visibility may be limited, and the roads may be slippery.

Stay healthy and keep pace.

Remember, even the professionals get slower in the rain.

So, finishing the race is more important.


3.  Make Yourself Warm After The Race

Remove the wet clothes, including shoes and socks, as soon as you reach the finish line.

You should give up the post-race celebrations and immediately go home to take a warm shower.

If you still feel cold then you much look for a medical check-up!!!


Running In The Rain Tips

Studies suggest that there are not a lot of physical advantages of running in the rain.

In reality, it will reduce your athletic performance.

But, physically, running in the rain could make you a more efficient runner.

For example, if you practice continuously under rain or other unfavorable weather conditions, you can increase your running efficiency.

Paths and trails will also be less busy on a rainy day.

Now, let’s quickly move ahead to know some of the pro tips for running in the rain.

So, what are you waiting for??

Let’s have a quick and in-depth discussion:


1.  Wear Proper Running Shoes

Running in the rain tips
Wear proper shoes for a rainy run

Keep your favorite running shoes dry for a few days, rely on your old shoes to run in the rain.

Do you know which kind of running shoes will be good for the rainy season??

If not!!! Then no need to worry about it. Let me tell you, if you are planning to run in the rain then your running shoes must have an excellent grip that will not let you slip on the wet and muddy roads.

For example, waterproof shoes will be better if you’re planning to run on the road, but they’re not that useful if you’re running a trail and you’re obviously going through creeks and puddles.

Running shoes are the most essential part of running equipment.

With multiple designs, runners have difficulty finding the best pair of running shoes.

Running shoes must have an enormous amount of stress and at the same time, they should be flexible and comfortable for your feet.

The shoes must provide you with ease, posture, and protection throughout your run.

In addition, they must ensure that the movement of the legs is steady and regulated in rain.


2.  Dress Up Properly Before Going To Run In The Rain

If it’s really cold and wet, you must wear a few layers before going out.

The most significant cloth layer is the one that is nearest to the body.

Make sure it’s a technical cloth, such as polypropylene or CoolMax, that keeps water and sweat away from your skin.

Your outer layer should be a wind-and water-resistant sweater or jacket.

Often, stay away from cotton, like your socks, because they trap water.


3.  Overdressing Can Be Very Dangerous

Overdressing is one of the major mistakes that runners make while setting out for a rainy run.

Dress up according to the weather. Wearing more clothes is not going to keep you safe. 

You’ll probably remain wet. If you’ve worn plenty of layers on, you’ll only be wearing more wet and heavier clothes.


4.  Avoid Chafing

Chafing can occur during any run, but it can be even worse if your clothes have absorbed rainwater. 

If you’re running fast, use Body Glide or Vaseline on areas of your body where you would usually chafe or get blisters, such as your feet, inner thighs, underarms, sports bra lines for women, and nipples for men, to help avoid the chafing.


5.  Carry An Extra Pair of Socks

If you have an empty pocket in your running belt, try to carry an extra pair of socks wrapped inside a plastic bag.

And don’t hesitate to change…

Yes! It surely takes few minutes to put the dry pair but you’ll feel a lot more comfortable as it helps to avoid wetness discomfort.  


6.  Wear A Hat

A brimmed hat will be your best friend on a rainy run.

It’s going to take the moisture away from your face so you can see clearly, even in the heavy rain.

When you pick your brimmed hat, make sure you check the temperature and other climate factors.

If it’s warm and humid, put on a breathable one and lots of venting so you don’t overheat.

If it’s cool, rainy, and windy, pick a thicker hat and wear a good headband over it to cover your ears.

A headband will also help protect it from blowing away in a gust of wind. 


7.  Look More Visible

Select outer layers of clothes that are very shiny or light-colored and have indicative stripes.

Running in the rain often means that drivers have less visibility and will be less likely to expect runners to be out on the road as well.

So, it’s important for you to look more visible to avoid accidents while running in the rain.


8.  Avoid Going Out During Thunderstorm and Lightening

While running in the rain is completely safe, but try to run indoors if there are thunderstorms in the city.

Don’t push yourself to go out to run in a thunderstorm as your life is more important than your workout.


9.  Take Care of Your Steps

You should always pay close attention to your steps and path, but running in the rain means that you need to be extra careful because the road or path will be slippery.

You should take small steps and really pay attention to your footsteps, similar to the way you’re going on trails, determining that there may be a lot of roots, rocks, or branches you could ride around.

Try not to step in the puddles as much as you can.

Your running shoes and feet are going to get wet from the rain, but they’re going to get completely soaked if you step into a big puddle.


10.  Protect Your Gadgets

Store electronics, like your mobile phone and iPod, in a zip lock bag or in a waterproof carrier. Or, just leave it at home.

Most of the running watches are water-resistant, but not all. So, if you’re wearing a watch while you’re running in the rain, check the watch’s specifications so that you know its limitations.


11.  Change Your Wet Clothes Immediately After Coming Back

You might feel a bit warm as soon as you will reach home but make sure you remove your wet clothes quickly.

When you are wet, you are at an increased risk of hypothermia.

If you’re running, carry an extra set of clothes to put in a carry bag or in your car if it’s convenient to get to the car post-race, so you can change your wet racing outfit by the dry clothes soon after you’ve crossed the finish line.

Try that your carry bag should be waterproof so that your other set of clothes don’t get wet.


12.  Make Sure To Dry Your Shoes Properly

When you come back from a muddy run or a sprint, take off your running shoes and stuff them with crushed newspaper balls.

This helps the shoes to maintain their shape, and the paper takes moisture away from the shoes.

Don’t put them in front of a heater or in front of a dryer that will shrink them or damage their shape so they won’t fit you properly.

Don’t even think about putting your running shoes in the washing machine.

It can damage the foam that forms the midsole and reduce its cushioning effect.


Final Verdict

Sometimes, the most difficult part of running in the rain is just getting started.

If you start running and warm-up, you will gonna find that you really enjoy it.

It’s also a perfect way to get in touch with your inner kid when you splash through the puddles.

At the same time, running in the rain is going to make you feel like a hard-core badass.

When the rain hits your hands, you build up your emotional strength and realize that you can face any obstacle that comes your way.

Running in the rain will be a safe way to keep the workout going, even on a bad weather day.

You may also discover that you like running in the rain.

Be sure to dress well.

Often, remove all wet clothes as soon as you get home to prevent you from getting ill.

Leave a Comment