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Running In The Rain Tips

Nobody thinks, “Looks like a terrific day for a run!” when they glance out the window on a rainy day. But going outside has benefits that are true regardless of the weather. Running in the rain might make you feel better and give you more confidence. Additionally, if you run in the rain before a race, you’ll be ready if a storm cloud unexpectedly develops overhead.

However, you cannot simply go for a run in the rain in the same carefree manner that you would on a sunny day.

If it’s cold, layer your clothing.

You might need to dress in several layers if it’s extremely chilly and raining. The layer that is nearest to your body is the most crucial. Make sure the fabric is technical,  which wicks perspiration and water away from your skin.

A jacket or vest that is wind- and water-resistant should serve as your outer layer. Wearing a waterproof rain slicker will trap heat and moisture. Additionally, avoid cotton (especially your socks), as it has a propensity to retain water.

Avoid Overdressing

One of the biggest mistakes runners make while going for a run in the rain is overdressing. As if it were a dry day, dress appropriately for the weather. Adding additional clothing won’t keep you dry. You will undoubtedly get soaked unless you’re running with an umbrella over your head. You will only be wearing more damp, heavy clothing if you are wearing many layers.

Consider the forecast before making plans

The weather report. Take note of the circumstances you’ll be jogging in. A little drizzle and some windy conditions? You can probably go outside now. Looming storm clouds with hail and strong winds in the forecast? It might be a day for indoor treadmill running, home cross-training, or taking a day off. If there’s a chance of lightning, you shouldn’t run outside; if you hear thunder or see lightning while you’re outside, go back or find shelter as soon as you can. In an emergency, public areas like a covered bus stop, gas station, or other public building can provide as shelter.

Make your body warmer

Warming up before running at your fastest pace is always a good idea, especially in cold and wet weather. Prior to leaving, engage in some dynamic exercises like jumping jacks or squats. Once outside, begin your workout with a quick stroll or leisurely jog for a few minutes. That will lessen your risk of damage and help your body prepare for what’s ahead. Read How to Start Running for more advice.

Be mentally prepared

While running through the rain, there will be uncomfortable moments. You’ll get soaked. Recognize your ability to complete this. Running in the rain promotes mental toughness, which is essential for running in any weather. There will be times when it will all be worthwhile, such as when a rainbow appears in the clouds, when the sun rises in the morning mist, or when you finally finish it.
Running in the rain on a road.

When it rains, walkways and roads can get slick. To prevent falling or losing your balance, you might wish to moderate your pace.

It’s not a good idea to conduct a speed workout when it’s pouring. Think about time or distance instead. Reduce your stride length to prevent falling. Consider switching your speed workout to an indoor treadmill if you had one scheduled.

While minor rain shouldn’t have a significant impact on your run, stay away from flooded roads and other locations. Run cautiously through any puddles. They might be more complex than they seem.

Running across wet trails

Watch your footing if you’re running on a trail in the rain. You can come across slick leaves, slippery ground, and downed limbs. Put on trail running shoes when you go running. They should easily drain or repel water and have strong traction. Avoid wearing headphones when hiking, so you can hear what is going on around you. When it’s pouring, you can also run outside. Strong winds and rain can shake loose branches and even trees, causing them to fall onto the walkway. Pay caution if you’ll be running beneath any tree canopies.

Running with a friend is essential.

Especially on isolated paths. In this manner, if one of you gets hurt, the other can provide basic first aid or, if necessary, phone for assistance.

Refresh and recuperate

Dry your body. To aid your body in warming up and recovering after your run, change out of your damp clothing into dry layers as soon as you can. You don’t want to stay around in soggy clothes for very long. Think about include a towel in your post-run supplies, so you can use it to dry your hair or clean mud off your legs.

Then dry whatever you have. Before you go for another run, make sure your shoes are completely dry. Your shoes will be harmed if you put them in the dryer. As an alternative, place them close to a heat vent or similar warm, dry area. Or try this trick: Take out the insoles and pack your shoes with newspaper or paper towels. That will assist in removing the moisture from inside your shoes.

Become calm. Remain hydrated and cool down with some gentle stretching or foam rolling, even if you’re cold and damp.


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Running In The Cold Tips

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