Running In The Rain: Tips For Staying Dry

There are a few key differences to prepare for between running in the rain vs. running on a cool, clear day. Before you head out to run in the rain, adjusting what to wear will help you to stay safe and on track with your goals. Use these tips to prepare so can you forget about anything that could hold you back and focus on your training or beating your PR.

WHAT SHOULD YOU WEAR RUNNING IN THE RAIN? 

Running in the rain requires a bit of extra planning, especially when it comes to your training gear. Here are the must-have items we recommend:

Wear a Lightweight, Moisture-Wicking Hat

Keeping your head shielded from the rain and your hair out of your face helps keep your run distraction free. Choose a hat with a brim and moisture-wicking fabric to keep the wetness out of your eyes and keep your head dry.

Dress in Layers

How many layers you wear on a run often depends on the temperature. If you’re going for double-duty with a run in cold, and rainy weather, wear a waterproof jacket or windbreaker over your base layer. If you get too hot, you can always remove layers.

Go for Bright Colors or Reflective Fabrics

Running in the rain may mean less visibility for drivers or anyone sharing the road. Raindrops, fog or mist can make it harder for others to see you. If you’re running on the street, wear bright colors, a stick-on reflector, or fabrics with reflective detailing for added safety.

Wear Moisture-Wicking Clothes

Just like cotton socks, cotton clothing will absorb excess moisture. To prevent chafing from wet fabric sticking to your skin, choose form-fitting, moisture-wicking clothes. You’re slightly more prone to chafing while running in the rain, but you can prevent this uncomfortable side effect, rain or shine, by using anti-chafing products like body glide or petroleum jelly.  

Grab Gloves

Rain is often accompanied by cooler temperatures. Keep your hands comfortable with a insulated pair of running gloves. You can always tuck them into a pocket or belt if it gets too warm but investing in a decent pair of gloves will help you meet your goals if you plan to log miles during the winter.

Choose Thin Socks

Thick cotton socks soak up moisture, leaving you with squishy, water-logged feet. Instead, choose lightweight or Climalite, socks that sweep the wetness away from your skin. If you have a place to stash them, like a running belt, you can bring a dry pair of socks with you on your run. Swapping your socks may slow you down momentarily but it’s worth the added comfort so you can keep going.

Swap Your Running Shoes

If you’re lacing up for a regular workout or training run, try using a different pair of shoes. Just make sure the treads are adequate for slick pavement or a muddy trail. It’s not worth trying to protect your new pair if your old ones are too worn out to keep you safe.

Pro tip:

Consider leaving electronics like your cell phone at home when you run in the rain. If you can’t run without your favorite playlist, secure your phone in a sealed plastic bag or waterproof pouch. Some smartphones are waterproof, but if you have any doubts or just want an extra layer of protection, a sealed plastic bag or pouch will keep your phone dry on your rainy run.

Remember to change out of your wet clothes, shoes, and socks as soon as you get home to warm up and prevent muscle aches, stiffness, and blisters.

WHAT YOU SHOULD WEAR FOR A RACE IN THE RAIN? 

Running a 5K or marathon in the rain isn’t all that different from a casual or training run in the rain, except for the difference in distance. Along with the recommendations above, follow these tips to prepare for race day:

●       Bring a waterproof bag to keep your personal items dry

●       Pack a change of clothes, spare socks, and an extra pair of shoes to change into once you cross the finish line

●       Wear a jacket to stay dry during the post-race activities

Pro tip: Most event planners won’t cancel a race due to a reasonable amount of rain but check the website and race-day schedule for any last-minute changes.

HOW TO STAY DRY WHILE RUNNING IN THE RAIN 

It’s inevitable: If you go for a run in the rain, you’re going to get wet. If you follow the steps outlined above, however, you can minimize excess moisture, discomfort and distraction. Besides picking the right apparel and preparing in advance, there are a few things you can do after your run to keep yourself and your running gear safe and dry.

Keep Your Running Shoes Dry

Since your shoes will get wet while you work on your fast, take off your shoes and socks as soon as you get home. Stuff your shoes with newspaper to soak up the moisture. This will help them dry faster and prevent any warping from the rain. Note:Do not put your shoes in your clothes dryer.

Take Care of Your Feet

Cold, wet feet can lead to blisters and fungus. Dry your feet as soon as you get home and give them some TLC: slip on some warm socks or a comfy pair of slippers.

Is it OK to Run in the Rain?

Under normal circumstances, it’s perfectly safe to run in the rain. If there’s torrential downpour or lightning or thunder, however, consider taking your workout inside. Generally speaking, it’s not bad to run in the rain; just keep an eye on the weather report and use your best judgment. You got this.

How Does Rain Impact Running Performance?

Inclement weather is an opportunity to push past limitations. It reminds us to put in maximum effort. Running is hard, and it can be harder in the rain. But pain is a friend. It helps us improve. On the flip side, rain and other weather conditions can have an unpredictable effect on your running performance. This also depends on the amount of rain. A light drizzle may actually enhance your running performance because it will keep you cool. Heavier rain may cause you to slow down, since you may adjust your pace or run more cautiously in order to prevent slipping or falling. While no runner wants to miss a PR because of the rain, it’s important to think of your safety first to avoid injury which can knock you out of race season or your regular training regimen.

While no runner wishes for rain during a race, with proper preparation, a rainy run may actually be a nice change of pace. You may prefer to take your run inside when the clouds start rolling in, but why not give it a try and see how you like it? Light rainfall can even be refreshing when you’re training on a hot day.  Keep some waterproof gear on hand so you’ll be ready to go when the rain starts coming down; and remember, rain or shine, be safe and happy training.

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