Here are some tips to make running enjoyable on rainy days and get the most out of your training in bad weather.
Benefits of running in the rain
Although running in the rain may seem like an unpleasant experience, there are a number of benefits of running in the rain that make it worthwhile:
- It’s less hot in the rain – it can even have a positive effect on performance and pace.
- Sweat does not fill the eyes or sting the skin.
- There are far fewer people on the street.
- Running in the rain makes you feel like you’re doing a good job. That’s right, because you may not have gone for a run, but you did.
5 tips for running in the rain
It’s possible to race in the rain, but with the right strategy, it’s fun. Discover five tips to minimize discomfortrt.
1. Take it easy – you’ll get wet
If you don’t run with an umbrella, you will get wet. Rejection of this fact will lead to the desire to put on too many clothes. Overheating is much worse – along with physical activity, it will also put a strong load on the heart.
Read more: Should I wear warmer clothes for running to lose weight?
2. Find a way to protect your electronics
Phone cases, shopping bags, waterproof zippered pockets – or leave your tech at home.
3. Do not run in the event of a thunderstorm, hail, downpour, hurricane
In such weather conditions, rain isn’t the worst thing – unlike a branch flying off a tree or falling structures.
4. Protect the skin from friction
It’s even easier to rub in “favorite spots” in the rain than in dry weather. Armpits, inner thighs, feet – all the same risk areas as always during running. And salvation is the same – Vaseline.
Related Article: Why Do Nipples Rub While Running and How to Deal With It
5. Look under your feet
It should always be done, but when it rains you need even more care – jumping over puddles, not slipping in the mud. And the rain, let’s be honest, gets in the way of the exam. Proper equipment will help solve this problem.
How to dress for running in the rain
Cap with visor
The cap will partially or completely protect the hair from moisture. And the visor will save the face from raindrops – it makes the rain less annoying and the view becomes much better. If it’s hot, choose a cap with ventilation. If it’s cold, wear a thick hat. You can also add a headband.
Cotton is not suitable for running in dry weather – it absorbs sweat, dries long and becomes heavier. To a greater extent, this is true for running in the rain. The bottom layer (if you wear multiple layers) and socks should not be cotton.
Dressing for running in the rain should be done without too much enthusiasm. Layering gear won’t save you from water, but it will cause overheating. Dress the same way you would dress in the same temperature in dry weather.
The only thing that may differ is a jacket with a membrane that provides good breathability and waterproof performance. How to choose a jacket for running, read on our website.
If it’s cold, the bottom layer is the most important
If you are wearing multiple layers, the first layer should be a technical fabric that dries quickly and wicks sweat away from your body. In this case, the top layer is windproof and waterproof.
Gloves aren’t just for winter
If the temperature is around 5 degrees, and with the rain there is also wind, it makes sense to wear gloves. Without them, your hands will get wet and start to freeze. It is both unpleasant, and, oddly enough, you can also catch a cold on your hands. Also protect your ankles – long socks or compression gaiters will do.
Running shoes in the rain
Waterproof running shoes are not necessary for running in the rain. In the case of competitive road racing they will get the job done, but on the trail they won’t help. The mud puddles encountered on the track will become even deeper, and you will surely “empty” water inside. Regular mesh trainers will also save you from mud, and for a simple workout in the rain, they are perfect.
Drying your running shoes after a run is important to extend their lifespan. Dryers and heaters spoil shoes, and the best thing is to untie them, open them with a “bell” and stuff crumpled newspapers into them. Here are some additional tips on how to wash and dry your running shoes.
How not to catch a cold while running in the rain
On the street in the rain it is well above zero degrees, but in order not to catch a cold, do not stop for a long time, but at home take off wet clothes more quickly, dry your hair, warm up you in the shower or with hot tea.
Can you run in a raincoat?
No. It does not allow air to pass through, its material is not suitable for this, unlike synthetic running jackets. In a raincoat while running you can “cook”, it will be hot and humid with sweat.
It can be useful in another case – while waiting at the start, you can put on a regular raincoat or set of raincoats and take it off just before the start of the race.
What to do if it’s raining on race day
Go for a run, no matter what, and apply the following tips:
- At the start, wait in a raincoat – you already know that.
- Warm up before the start in the wrong shoes you will be running the race in. The starters, as well as the interchangeable socks, are kept in a bag. Warm up in different shoes and change shoes before the race.
- After arrival, remove your wet clothes as soon as possible. During a big race, you will most likely receive a special blanket – a large piece of foil that will keep you warm. Go to the locker rooms there.
Read more: Running with a cold: is it possible to continue training