Tips for Running in the Rain

Stay Safe While Running in the Rain

1. Leave electronics at home

   We’re all guilty of listening to podcasts, audiobooks, or music while on our runs. Leaving electronics at home can be a great practice for race day and keep us safe since rain can drown out the sounds of cars and other noises that we should be aware of. Consider turning off the tunes or leave your phone behind altogether —you can always track your runs using a smartwatch.

2. Wear the right shoes

   Running with soaking-wet feet can lead to painful blisters; to avoid this, wear shoes with the proper drainage. But if you’re not willing to invest in a new pair of shoes or would rather stick to the pair you’ve got, you can also treat your shoes with water-repellant spray or use trail-running shoes, which often have waterproof or water-resistant properties.

3. Wear the proper gear and be visible

   Another thing to consider is picking the right apparel, like a running-specific rain jacket with moisture-wicking properties. Also, if you're prone to chaffing, use Body Glide or a similar anti-chafe product on the problematic areas prior to heading out. While running in the rain, visibility is key. Not only do you want to be seen, but you also want to see clearly. For this reason, try wearing a hat with a brim and sunglasses when it rains to avoid water getting in your eyes. Also, save your all-black running clothes for another time. Instead, wear bright shoes and/or a reflective top.

4. Check for lightning

   While the traditional running season starts at the beginning of the spring and ends mid-fall, races happen all year round. With that in mind, race organizers won’t cancel or postpone a race due to the chance of rain unless there’s lightning or heavy winds involved. This means that it’s also not safe to go on training runs when there’s lightning present. So, it’s best to check the weather before you head out and ensure there’s no chance of lightning within a ten-mile radius.

5. Pay attention to your running mechanics

   While running in the rain, be mindful of your running mechanics and consider how you may need to adjust your approach to finish your run safely. Focus on shortening your stride and picking up your cadence to avoid overreaching your legs and possibly slipping or sliding.

Keep in mind that there isn’t a solid way to approach running in the rain. The bottom line is that it’s important to plan your run carefully: Monitor the weather, check your gear, plan your route, and adjust your approach accordingly. Above all else, have fun!

5 Reasons to Run in the Rain

Five benefits of running in the rain from Ashley Arnold.

1. Running in the rain could help you run faster.

   Warmer temperatures make your body temperature rise. The warmer it is, the more you have to sweat to cool off. However, when the sky opens up, rain acts as a natural air conditioner to keep your body temperature down so you can keep your effort up

2. Running in the rain will help you deal with adversity.

   It may feel great to run on a beautiful sunny day but challenging yourself in adverse conditions like rain helps you to let go of factors you can’t control. This will not only help you successfully complete workouts but also build mental toughness so you can better deal with adversity in others aspects of life. After all, daily life is rarely perfect.

3. Running in the rain helps to relieve stress.

   Water is cleansing. The sound of rain is relaxing. You might just finish a wet run in a more mindful state than when you started.

4. Running in the rain can boost your confidence.

   Ever notice how the whole world grows deserted during a rain shower? Rather than folding from the weather, get up and go. You’ll feel more gritty for splashing through rainy miles.

5. Running in the rain could help you burn more fat.

   Cool rain makes your body work to stay warm, which increases your metabolic rate and causes you to burn more fat.

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