Tips for Running in the Rain – 7 Ways to Crush a Rainy Run!
There is no feeling like running in the rain! Whether it brings you peace, a sense of empowerment, or is practice for what race day may bring, many runners enjoy pounding the pavement in wet weather. However, we need to take extra precautions while it’s raining to ensure our safety. Follow these seven tips for running in the rain so you can safely crush your training run with a smile.
Frequently Asked Questions – Running in the Rain:
Is it okay to run in the rain?
It’s fine to run in the rain, as long as you prioritize safety. This means:
- Checking the radar to make sure there are no storms in your area.
- Wearing bright colors and a reflective vest so other people and drivers can see you.
- Watching your footing and not stepping on anything that could be slippery.
What should I wear while running in the rain?
When choosing what to wear, one goal should be to stay as dry as possible. Don’t leave your home without a brimmed hat or rain shell!
How do you not slip when running in the rain?
Footing becomes trickier so be mindful of this. Stay focused on what’s in front of you and do your best to avoid stepping on anything that may be lying in your path, like leaves and branches.
7 Tips for Running in the Rain:
1. Wear a hat and rain shell.
Wearing a brimmed hat will help keep rain out of your face. Make sure the hat is made of polyester so it is breathable and avoid cotton hats as those will hang onto water.
Furthermore, wear a thin, lightweight, and ventilated rain shell over your shirt. Now, this won’t keep you completely dry, but rain shells can block wind, let excess heat out, and resist moisture. Avoid thick and heavy raincoats at all costs!
Read more about best running gear for beginners here.
2. Carry dry socks.
This is particularly important for people who are running long or trails. It might feel fine to run a few miles with wet socks, but after a while, blisters can begin to form. Store an extra pair of dry socks in a plastic bag and stick them in your hydration vest pocket or running belt. Once the pair you’re wearing is soaked, take a few seconds to switch socks – your feet will thank you! (And like the rest of our clothing, avoid cotton).
3. Choose bright colors.
Our top priority while running is always safety and running in inclement weather makes it more difficult for drivers to see runners. Because of this, you want to make yourself pop so people are sure to see you through the raindrops and with their windshield wipers on. If you have a brightly colored hat, rain shell, shorts, or leggings, now would be a great time to wear them!
Moreover, the Noxgear Tracer360 Reflective Vest is waterproof, reflective, and has lights that are colored and flash. Wear this over your rain shell so you are visible to others. Noxgear also has a reflective and light up vest for dogs so your running buddy can be seen too!
4. Apply body glide.
Body glide is a must for all runs, especially long runs, and the rainwater can trigger chafing pretty easily. Lather up with Body Glide or Vaseline in areas that typically become chafed on your body. For instance, the inner thighs, sports bra line, and underarms are places people commonly experience chafing.
5. Watch your footing.
With rain comes wind, and that means leaves and tree branches may fall on the roads and sidewalks. Scan the path or road ahead of you and avoid stepping on anything in your way. Additionally, things like painted asphalt and mud can be more slippery than usual, so steer clear of these.
You may need to shorten your stride or take sidesteps to ensure best footing, just like you would if you were trail running.
Read more about trail running here.
6. Change immediately post-run.
There’s no getting around it – you will get wet. And even if the air is warm, we want to be mindful of our core body temperature, which can drop quickly. No matter what, make sure you change out of all wet clothes and shoes as soon as possible after finishing your run.
If you end your run somewhere that’s not your home, pack a change of clothes and shoes so you can warm up right away.
7. Maintain a positive attitude.
At first, running in the pouring rain may seem daunting and uninviting. And remember, there’s always the chance that race day will be soggy, so look at this as a practice for dealing with inclement race day weather! Running in rain is also one way to build mental toughness.
Read more about how runners build mental toughness here.
Tips for Running in the Rain Recap:
- Wear a rain shell and hat
- Carry dry socks
- Choose bright colors
- Apply body glide
- Watch your footing
- Change immediately post-run
- Maintain a positive attitude
Interested in Run Coaching?
Looking to get coached for running? I would love to help you reach your running goals! Email me at [email protected] or check out my Run Coaching Services page to learn more.
What’s something you do to prepare yourself for running in the rain?