No runner wishes for inclement weather on their training or race day.
Ideally, we’d all be able to train in perfect temperatures with little environmental disturbances. But Mother Nature is unpredictable and doesn’t abide by our personal wishes.
Running in the rain has disadvantages, but in many cases it can be advantageous in the long run.
For example, training in inclement weather can help you push past limitations. Whenever you push yourself to withstand cold, rain, wind, and other conditions, you become stronger. Pain helps us improve and become better than we were.
But running in the rain also comes with taking some extra precautions. Depending on how hard the rain is, you’ll likely have to slow down your pace to prevent slipping or falling. You’ll also need to prepare more in advance to ensure your run is as comfortable as possible.
Below are a few tips for running in the rain successfully.
Dress In Layers
Lower temperatures often accompany rain. When you’re wet, cooler temperatures feel colder than they are. If you’re going to run in the rain, plan to wear multiple layers. Wearing layers while running in the rain will let you strip off a few if you get too warm or wet.
Wear Waterproof Clothing
Moisture-wicking clothing is your best friend when running in the rain. Clothing layers that repel water rather than absorb it will make your run more comfortable. Make sure your outermost layer is waterproof to keep the rest of your clothing dry. Look for lightweight rain jackets that you can easily fit over several layers of clothing.
Keep the Rain Out of Your Face
Running in the rain reduces your visibility, especially when torrents of raindrops fall on your face. To increase your visibility and keep rain from splashing into your face, wear a moisture-wicking hat. You could also consider wearing a shower cap underneath to keep your hair dry and prevent it from dripping down into your eyes.
Choose Bright Colors
Running in the rain not only lowers your disability but also that of others, namely, motorists. Wearing bright colors will help you stand out and make it easier for motorists to see you. This is especially important if you run on or alongside a road or major highway. For safety reasons, you want people to be able to see you coming.
Wear Thinner Socks
Your feet will ultimately get wet while running in the rain, even if you avoid puddles. Thick cotton socks will quickly become soggy, wet, and uncomfortable to run in. No one likes that squishy feeling of wet socks under their feet, yuck. To avoid this problem, choose thinner socks meant to repel moisture.
Grab a Pair of Gloves
Wetter running conditions often mean cooler temperatures. If your bare hands are exposed to the elements, they can quickly become cold, which can be very uncomfortable during a run. Grab a pair of gloves before heading out to protect your hands from getting cold. Look for moisture-wicking gloves or gloves that dry quickly. Running with soggy, gloved hands will be just as uncomfortable as running without them.
Leave Electronics At Home
Consider leaving your electronics at home when running in the rain to protect them from water damage. If they are not waterproof, then you risk ruining them. However, if you can’t run without your electronic devices, protect them by putting them inside a plastic bag. Make sure the plastic bag is sealed tightly to prevent any water leakage from seeping through.
Running in the Rain Aftercare
Running in the rain presents a few different challenges you wouldn’t need to consider post-run in more favorable weather conditions. Below are a few tips for taking care of yourself and your running gear after running in the rain.
Strip Off Wet Clothes Immediately
Hanging out in your wet clothes after a rainy run is not only uncomfortable but also unhealthy. When you’re wet in cooler temperatures, you risk catching a chill and developing a cold. For ladies, wearing wet underpants or pants for a period can disrupt the PH balance “down there” and potentially cause a yeast infection. To prevent this, change into dry clothes as soon as you can.
Keep Your Shoes Dry
Your running shoes are your most important running gear. You should protect them as much as possible to prevent moisture-related damage or warping. Take off your shoes and dry them out as soon as you finish your run. Take the soles out from the bottom to dry separately so they dry more quickly. Then, stick a newspaper inside your shoes to absorb the moisture. Whatever you do, don’t put your shoes in a drying machine. Drying machines can damage and warp your running shoes.
Take Care Of Your Feet
Running in the rain leads to cold, wet feet. It’s essential to take care of your feet as soon as you get home to prevent blisters and fungus. Dry your feet once you take off your shoes, and do any necessary TLC (bandages, blister cream, etc.). Don a pair of warm, dry socks and let them relax after your tough training run.
Should You Run in the Rain?
Running in the rain is perfectly fine if you run prepared and take your safety into account.
Extreme conditions like heavy rain, strong wind, or thunder and lightning are not safe for running. Wait for the storm to blow over or opt for a treadmill.
Light rain, drizzle, or warm rain conditions are usually fine if you’re prepared. Running in the rain can make you more resilient as a runner and better prepared for your next race.
Just make sure you are taking the proper precautions and taking care of yourself after the run.
