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Need Help?Running in the Rain: Beginner Tips & What to Wear Guide
One minute the sun is shining. You’re ready to conquer your run. But in a second, rain clouds roll in overhead.
When it overcasts unexpectedly over you, running in the rain can be a HUGE inconvenience. But with the right game plan and gear, running on those slick asphalt roads or winding neighborhood sidewalks can be its own adventure!
Did you know that you can safely run in the rain when thunder and lightning are at bay? You’re also not at risk of catching a cold from simply running during a rain shower.
Keep reading to learn everything you should know about running in the rain so it never gets in the way of your running goals!
Key Takeaways
- Tips for running in the rain: Prepare for your runs by checking the forecast, knowing your routes ahead of time, running distraction-free, and more.
- What to wear in the rain: For rainy runs, wear moisture-wicking fabrics, layer appropriately for both warm and cool weather, and run in shoes that keep your feet comfy and dry!
- What to do after your run: Recovery is just as important as the running! Find out our best tips about what to do after your run.
- Is it safe to run in the rain? Not all rain showers are the same. Safety is the most important thing to keep in mind! Have a strategy (or a treadmill) handy on days packed with flash flooding, heavy rain, or lightning.
Tips for Running in the Rain
Running in the rain can be a great way to switch up your exercise routine. However, it can also present some challenges. But with the right preparation and precautions, you can run safely and comfortably even in wet weather:
Check the Forecast
Know the weather beforehand so you can make an informed decision on whether or not it’s safe to head outside. Never run during a storm warning. If a storm is rolling in then it’s best to cancel your run (or seek out a treadmill at home or the gym).
Expert Tip:
Download a radar app that shows if a storm is approaching. This can help you decide whether to cancel your run or continue.
Know Your Routes
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Run on trails that you’re accustomed to so you know where to go and which flood areas to avoid.
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Stick to areas of higher elevation.
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You can also run in a loop near your home so you can find shelter quickly if needed.
Protect Your Belongings
Put your wallet, keys, and cell phone in a plastic bag inside a waist pack. These not only protect your items from water damage. Waist packs are perfect for hands-free convenience so you never leave home without those important items!
Expert Tip:
Wear your waist pack beneath a layer of clothing for additional protection.
Run Distraction-Free
If you’re running in a highly-congested or unknown area, be aware of your surroundings:
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Don't listen to music, play with your phone, or do anything else to cause you to become distracted.
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Keep a lookout for fallen branches, leaves, and puddles.
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If you do need to use your phone, simply step off the road to do so safely.
Pay Attention to Form
Take smaller steps than usual and stop for breaks if you need them! Running during a rainstorm isn’t the time to try and improve your pace.
Expert Tip:
Don’t overexert yourself! Not only can your form suffer in the short term. You also risk serious trips, falls, or serious injuries when you’re not careful.
What to Wear in the Rain
You don’t have to let a rainstorm be what makes you scratch off a run from your daily routine. With the right clothing and gear, you can be in full control of your running progress for most of those rainy days.
Dress for the Weather
Stuck on what to wear for running in the rain? Especially if you’re new, it’s so easy to feel discouraged or confused about how to navigate your next route. Here’s what you should know:
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Dress Appropriately for Cold Weather: If it’s cold outside, wear a thermal base layer that will keep you warm. Don’t forget gloves and hats either. Vests are great options for keeping you warm without restricting movement.
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Dress Appropriately for Warm Weather: If it’s warm outside, don’t pile on the layers. You will warm up as your run goes on. Too many layers could cause you to overheat — even in the rain!
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Moisture-Wicking Fabric: Wear breathable, light layers and moisture-wicking fabrics. Avoid cotton. It just soaks up sweat and rain, making for an unpleasant run experience.
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Prevent Chafing: Chafing is inevitable when you run in the rain. Use Body Glide to help prevent chafing.
Dress for Visibility
Sometimes, running in the rain can impair you from seeing clearly. It can also prevent others from seeing you on the road as well. Whether it’s a drizzle or a downpour, dress with visibility in mind:
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Dress so You Can See: Wear a brimmed hat and sunglasses to keep water from obstructing your vision. If you wear glasses, switch them out for contacts. You can also wear a headlamp to help you see if you’re running on a dark and cloudy day.
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Dress so Others Can See You: If you’re running on the road, be sure to dress in bright-colored clothing or reflective gear. The rain reduces visibility, so being seen by other runners and drivers is a top priority for your safety.
Keep Your Feet Dry
Since you won’t be able to realistically run with an umbrella in hand, you can prevent your feet from getting soaked with these tips:
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Take Care of Your Running Shoes: Running in the rain can beat up (or ruin) your running shoes. So wear your old ones instead!
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Purchase Trail Running Shoes: If you’re able to get a special pair for the rain, wear trail running shoes that drain well and don’t retain water. Trail running shoes have more grip and can withstand mud and slippy conditions.
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Use Water-Repellant Spray: Shoe spray forms a protective barrier over your shoes to keep water out.
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Wear the Right Socks: Opt for quick-drying running socks to keep your feet comfortable. You might not be able to avoid getting your shoes wet. However, it’s always a good idea to bring a change of socks with you to prevent blisters on long runs in the rain.
“Find a shoe that provides good traction for slippery surfaces and maybe a shoe with a Gore-tex upper to keep your feet dry.”
— Jessica Jones, Brooks Running New Orleans Guru/Field Representative
What to Do After Your Run
The feeling of accomplishment after a run is unbeatable! Keep these post-running in the rain tips in mind:
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Change Your Clothes: After a run, your clothes may feel heavy and stick to your body. Take off your wet clothes and put on a fresh set. Even on warmer days at 60-70 degrees, hypothermia can still occur. Always having a change of clothes readily available is essential for rainy day runs!
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Dry Your Shoes: After your run, take off your shoes and allow them to air dry. You can stuff crumbled balls of newspaper in them to help them retain their shape.
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Recovery: Always prioritize a cool down and stretches to take care of your muscles. Use a foam roller or simply stretch. Reward yourself with a hot shower after!
Is It Safe to Run in the Rain?
Yes! Running in the rain is safe. But there are some considerations and exceptions. Read on for more information about when it's appropriate to run in the rain and when you should skip it!
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Rain Showers: Afternoon rain showers in the spring or summer are perfect occasions for running in the rain. The temperature is typically on the warmer side, but the drizzle helps to keep you cool.
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Lighting and Thunder: If you hear thunder or see lightning, you shouldn’t go out running. Always check the weather beforehand. Be prepared to cancel your run — even if it’s inconvenient.
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Flooding Conditions: Avoid running in areas with low elevation! They’re more likely to flood. Even if a rainstorm ends, certain areas near riverbanks can flood. Always proceed with caution.
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Puddles: It’s best to go around puddles. They can pose hidden dangers. While they may appear shallow on the surface, you never really know how much deeper underneath they really are.
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Leaves: It’s possible to slip on leaves and sprain an ankle. Be sure to keep your eyes peeled for any leaves — especially if you’re running in a wooded area with lots of trees.
Have Fun Out There!
If you decide to run during light rainfall, wear appropriate clothing and take extra precautions. You can even tell a friend what time you’ll be finished with your run.
A little bit of rain shouldn’t put a damper on your runs. While you may think you need sunshine and clear skies, you might actually love running in the rain. Don’t knock it until you try it!
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