7 Tips for Running in the Rain

Posted On Apr 13, 2022 By Lisa Traugott

A woman road running in the rain.

When I wake up pre-dawn and see rain, I take that as a divine message that Mother Earth wants me to do a treadmill workout instead of a trail run (or go back to sleep…). But if you are training for an event like a marathon or 5k, it really is important to train during inclement weather, so you know what to expect if it rains on race day. Here are seven tips to make your rainy run bearable.

Safety first

It’s generally safe to run in the rain, but avoid running during thunderstorm storms, heavy downfalls, or hail. Chances are the race will be delayed or cancelled during those conditions anyway, so no need to practice for that!

Wear layers of dry-wick clothes

If it’s cold outside, you’ll want to wear layers that you can remove so you don’t get overheated. I’m always freezing so I wear a rain jacket and then tie it around my waist if it stops raining. Avoid cotton clothes; they absorb water and makes the material heavier. Dry-wick will move the moisture away from your skin to give a more comfortable experience.

Carry extra socks

Wet cotton socks are a sure-fire way to get blisters, so spend the extra money for dry-wick. Beyond that, I like to carry an extra pair of dry socks in a plastic bag on long runs, so if the rain stops I can change into dry socks.

A woman running in the rain.

Be visible.

Wear bright colors or reflective clothing so cars can see you.

Wear a hat with a brim

I don’t know about you, but I hate it when rain gets in my eyes and a baseball cap prevents that annoyance.

Wear shoes with good traction

It’s slippery out there, so let your sneakers work for you. It also helps to take smaller steps and keep an eye out for puddles or tree branches that might have fallen on the road so you don’t trip.

Prevent chafing

Nothing sucks more than your skin getting rubbed raw on a long run. (Sadly, I speak from experience.) Try applying products like Body Glide or Vaseline to areas that chafe easily, like your thighs, ankles and under your arms to prevent skin-on-skin or clothes-on-skin chafing.

There are some bonuses to running in the rain. It’s cooler than running in the scorching sun, so you might actually run faster, you don’t have to worry about sunscreen stinging your eyes, and let’s face it, only hardcore people run in the rain. So get running, badass!


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