Practical tips for running in the rain

October 13, 2015

Running in the rain is often one of the most frustrating aspects of regularly running outside. Yet, when training for an event, distance runners must learn to work with local weather conditions. The following tips provide helpful advice for runners learning to deal with bad weather.

Practical tips for running in the rain

1. Dress appropriately

  • When preparing to run outside, runners should dress based on the ambient temperature.
  • Runner's World offers a helpful guide for what to wear based on different weather conditions.
  • Adding additional layers only because it is raining is unnecessary, as the additional clothes will become weighed down by water and feel too heavy.
  • When choosing running apparel, it is important to choose water-resistant or water-proof materials.
  • Using a water-repellent spray can add an extra protective layer to shoes and outerwear.

2. Wear reflective materials

  • It is important to remember that rain makes runners harder to see on the road.
  • For safety reasons, runners should wear reflective colours and fluorescent materials so that drivers can quickly spot them.
  • More recent technologies offer runner's glow shoes that light up when light is shined onto them.
  • Another option is to wear a hat with an LED light, which is also practical for keeping the rain out of one's face.
  • It is also possible to wear a reflective vest, LED belt, or arm light.

3. Keep your electronics dry

  • Those who prefer to run with an iPod or their phone can keep these items dry by placing them inside a waterproof armband or case.
  • There are also many brands of headphones that specialize in waterproof products, such as the Audio-Technica ATH-CKP500.

4. Choose rain-friendly terrain

  • Not all terrain types are equally water-friendly.
  • While running on dirt is good for keeping one's knees healthy, this is not the best terrain for rainy weather conditions.
  • Avoid muddy trails by choosing an urban course for rainy days.

5. Be ready for the starting line

  • Runners who are running a race under rainy conditions should wait until shortly before the race begins to put on their shoes and socks.
  • Runners can always leave the extra shoes that they arrived with at the bag check. This will help keep feet as dry as possible before the race and minimize chafing.
  • To keep your upper body dry, runners can cover themselves with garbage bags before the race and leave the bags at the starting line when it's time to start.
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