Running News Daily

Four ways to make rainy runs way more fun

Rainy running weather has many of us dashing for shelter or simply hiding out indoors. Rain can be a great training tool, however: running in different weather conditions can prepare you for unpredictable weather on race day, and sticking it out when the weather gets wild will improve your adaptability as a runner, making you a more versatile and capable athlete.

Just like running in snow or in cold weather, rainy running builds mental resilience and grit. Here are a few ways to make it easier to get out there and enjoy the beauty of a rainy day.

1.- Stay visible

Rain can reduce visibility for vehicles, so if you plan to run on roads, opt for a route with less traffic and a wide shoulder. Wear reflective patches, a vest or a headlamp (or all three), and always run toward traffic if there are no sidewalks (usually this will be on the left side). If it’s raining, avoid running at night, if you can: the glare of rain on the road can be reflective for cars and makes it even more challenging for drivers to see you.

2.- Dress wisely (and appropriately)

Wear layers and a hat with a brim to keep the rain from pouring into your eyes. It can be hard to judge how warm it is when you’re headed out into the rain, but a lightweight, breathable rain shell is usually enough for your outer layer, with a single layer underneath. (We tend to think we’ll feel colder than we actually do before heading out into a damp day.) If possible, choose clothes with reflective patches. 

3.- Lube up

Every runner’s enemy, the dreaded chafe, can be much worse after a rainy run, when wet clothing rubs against your skin with more friction than usual. Make sure to use a chafing stick pre-run on parts of your body where you would normally chafe or get blisters, such as your feet, inner thighs and underarms.

4.- Take steps to speed up recovery

Change out of wet clothes right after your run and warm up as soon as possible to avoid hypothermia. If you’re running a wet race or you drove to the start of your run, keep a dry change of clothes in a drop bag for afterward, to help get your body temperature back up quickly. A warm shower or bath will feel amazing when you’re ready to relax.

While running in the rain is usually a fairly safe activity, avoid heavy storms or lightning.