Rainy Running
I’ve written a lot about running in the cold, and a fair bit about running in the heat, but so far nothing about running in the rain.
Rain is my most hated running weather.
But rainy runs don’t have to be bad — in fact I recently had a great run with a friend in the rain. Here are my tips:
1) Meet up with someone. Rain makes it so easy to justify skipping the run that day. But if you’ve committed to meeting up, you’re more likely to actually go. (I would not have run in the rain recently, except that my friend Jenn was visiting from out of town and we’d planned to go running together.)
2) Start before the heavy rain (or during a break in the rain). It is much easier to deal with rain that starts after you’re already running than it is to step out into a downpour.
Check the radar forecast for a break in the rain. Or if you know it’s going to rain later, get out the door before it starts even if you fully expect to get drenched during your run.
3) Choose a route with cover. Jenn and I met at a park with lots of trees lining the path. We started out while it was only lightly misting and when the rain started coming down harder we went into the trails where there was even more shelter from the rain.
Working out in Honolulu in the rain. No need for a jacket!
(Note: trails can be hit or miss because of the dirt and mud factor. In this case, the rain was just starting so the trails weren’t in bad shape. But trails can be super slippery if they are wet, especially on hills.)
4) Wear a hat. Or a visor — anything to keep the rain out of your eyes.
5) Invest in the right gear. A few specific items can be helpful. I recommend a pair of long spandex shorts (to avoid thigh chafing in the rain) and a thin waterproof jacket or vest, in a large enough size so that if it’s cold and rainy you can layer underneath.
I don’t recommend full rain gear because if it’s waterproof, it’s not breathable. You might stay dry from the rain but you’ll get totally drenched in your own sweat while running in a rain suit.
6) Consider waterproofing your runners. I keep my toes dry by putting duct tape over the toe box of my shoes. This helps with puddles but honestly if I run long enough in the rain my feet still get wet from water running down my legs into my shoes.
Waterproof uppers aren’t common (most running shoes have very well ventilated uppers) but you can find waterproofing on some trail running shoes.
7) Accept Reality. You’re going to get wet. Don’t try to stay totally dry. If it’s warm out I’ll wear shorts and a tank with a hat. Won’t even bother with a jacket because it would make me too hot and I’m getting wet anyway. Bring a change of clothes in your car if you’re driving somewhere to run.
coming up next: RAIN ON RACE DAY
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Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.