Just because it’s raining outside doesn’t mean you have to cancel your workout. Although it can be slightly more difficult to find the motivation to get up and go when the weather isn’t as you’d hoped it would be, running in the rain can actually make you a stronger runner, both physically and mentally.
In this guide we’ve explained our top tips for running in the rain to help ensure you have a pleasant experience.
Embrace the Rain
The first thing you need to do when going out for a rainy run is accept that you’re going to get wet! You’re not going to be carrying an umbrella nor will you be wearing rain boots, so embrace the conditions. To help, keep reminding yourself that a warm shower is only a few moments away.
The more times you successfully complete a workout in the rain, the more comfortable it will become.
Carefully Plan your Route
Before you go out on your run, we recommend you spend a few minutes planning your route. If your regular route comprises of uneasy terrain, mud or any other slippery surfaces, it’s best you run somewhere else.
Although staring at the same blank wall can be quite dull, it may be worth taking your run indoors and onto the treadmill. This way you can get your session in whilst staying dry!
It is absolutely essential that you dress appropriately when running in the rain. You’ll want to be as comfortable as possible so be sure you’re wearing the right clothes.
Our recommendation is to dress for the temperature rather than the rain. So, unless it’s extremely cold, a lightweight waterproof jacket, a top that wicks away sweat and shorts will be fine. Avoid overdressing – wearing more layers will not keep you dry.
Whatever you choose to wear, ensure to select garments that are very bright or light-coloured and have reflective strips. Drivers’ visibility is usually reduced during the rain, so make sure you stay visible.
We also recommend wearing a cap to keep the rain off your face.
As soon as you finish your run, change out of your wet clothes. You’re at an increased risk of developing hypothermia when wet, as wet clothes will decrease your body temperature, so dry off and get changed into fresh clothes immediately.
Wear the Right Footwear
It’s important to wear the right trainers when running in wet conditions to reduce the risk of slipping or falling. They need to have a good tread with deep grooves to allow water to channel through them. This in turn provides more grip when running.
After you complete your run, remember to immediately air dry your shoes. We suggest stuffing them with crumpled balls of newspaper so that the moisture will be drawn away from your shoes and into the newspaper. In addition, this also helps your trainers to retain their original shape.
If you need to take your phone, iPod or any other electric device out with you while you run, we advise keeping them in sealable pockets to prevent them from water damage. If you haven’t any pockets, put your electronics in a sealable bag and carry this with you.
Watch Your Step
You need to be paying extra attention when running in the rain as the ground will inevitably be very wet. Watch where you’re running and try to avoid stepping in puddles as much as you can. You can expect your shoes, socks and feet to get wet anyway, but by stepping in puddles, they’ll get drenched!
Chafing can be considerably worse when wet from the rain. To help prevent it from impacting you, apply Vaseline to the areas where chafing or blisters are common, such as feet, inner thighs and underarms.
Avoid Aiming for a PB
Our final tip for running in the rain is to avoid targeting a personal best. It’s important to remember that rain is not the optimal weather condition for running – not only does it make the ground slippery and hinder your sight, but it also makes your clothes feel heavier – so instead have the mindset of running in the rain for enjoyment.
Running Challenges with Race At Your Pace
Here at Race At Your Pace, we inspire and motivate people of all ages and abilities to participate in regular exercise through our highly popular virtual challenges. From the 5-mile challenge to the 200-mile challenge, our challenges are ideal for those getting into physical activity for the first time as well as experienced athletes.
See more: What is the Difference Between a Virtual Running Race and a Virtual Challenge?
See more: Monthly Fitness Challenges – The Best 30-Day Fitness Challenges