Running in the rain doesn’t have to be as depressing as it sounds. It can spice up your usual routine with an exciting running session. It’s a great way to get your daily dose of exercise and cool down. You should follow all our tips for running in the rain.
However, running in the rain can be a bit daunting for some people – so we’ve compiled a list of tips to make it more enjoyable for you!
We know getting wet, and jogging in cold weather probably doesn’t always sound that great to most people, but taking a rainy run can be a great way to let loose some of the daily stresses are might be facing – and it still beats a punching bag or drowning your sorrows.
So, if you are feeling adventurous, here’s the lowdown on how to be prepared for a wet weather race against yourself.
12 tips for running in the rain.
Don’t Run During Thunderstorms
Speaking of bravery, don’t run in thunderstorms or a downpour. If the weather channel is warning you about a thunderstorm, rather run the treadmill or stairs. If you don’t have stairs or a treadmill maybe just give it a break – even the most avid runner needs a break every now and then.
If you absolutely must run in rain or thunderstorms, make sure your running clothes are waterproof and that you have an emergency exit plan in case of danger.
Wear a Hat With a Brim
It’s important to take the necessary precautions to avoid getting wet and cold. Make sure the hat you’re using is fitted correctly, so water doesn’t soak your head. A standard sports cap or a sombrero with a brim is the perfect option for a run in light rain.
A hat is a staple item of your wet weather running gear to keep your hair and ears dry and reduce the chance of getting sick. And, of course, don’t forget the sunscreen! Running in the rain can easily lead to sunburn, even if it is overcast.
Dress in Layers if it’s Cold
Dress in layers to keep yourself warm and dry if you must run on a wet day. A light, watertight running jacket is a good investment, especially if the weather is unpredictable on race day. If it starts to pour heavily, reflective gear is another must to make you visible in bad weather to other road users.
Inversely, wearing too much clothing will increase your body temperature, making you sweat excessively. A layer or two is perfectly fine as long as you can remove them and carry them with you. Wearing solid warm clothing on a long run is not recommended. Your body will overheat in no time. A long sleeve shirt and a waterproof jacket will suffice against cold rain.
When you’re running (even in fair weather) make sure that you’re as visible as possible by wearing bright colors or reflective gear. This will help drivers see you and stop if they need to and keep you from harm’s way.
If the road feels too slippery or risky, stop right there! And if the ground is wet or icy, avoid running altogether.No amount of high visibility gear will keep you from slipping or sliding into incoming traffic!
Wear the Right Shoes
A decent pair of running shoes is crucial, no matter the weather. A decent shoe will not only will they keep your feet dry, but keep you solid on the slippery surface while providing cushioning and support.
One more tip; you also make sure that your shoes are breathable and waterproof. If you buy a running shoe that is neither of those things, you’re in for an uncomfortable time. Doing a quick online shopping spree might just get you the perfect pair of waterproof shoes that are still breathable in light rain.
Regular runners are only too familiar with the discomfort that is chafing. This is caused by sweat and dirt getting stuck between the skin and clothes, which results in inflammation and redness.
One of the best ways to prevent chafing in wet weather running is by wearing synthetic fabrics such as lycra running tights or spandex running shorts instead of cotton. These fabrics direct moisture away from the body and prevent it from becoming trapped underneath your clothing. Special running socks will also go a long way to prevent blisters.
Avoid running in the rain on days with high humidity levels, as this will make your skin more susceptible to chafing. Make sure to apply a moisture-wicking sports cream or vaseline before starting the run to prevent sweat from building up and causing irritation.
Protect Your Electronics
To be honest, we are always looking for excuses to switch off our electronics. so why not just leave it at home? That’s if you’re not using the latest applications to track your running time and calorie burns.
A waterproof case is a perfect way to protect your devices on a run to track your progress and bragging rights on social media. We know upbeat music motivates you to keep going, but where possible, avoid wearing headphones when running – cars can come up behind you quickly in wet conditions, and you don’t want to get hit by a car while running with your headphones on!
Carry Extra Socks
Nothing is worse than foot fungus or sticky feet bacteria. Carrying a pair of extra socks might just save your day from total misery. If it’s raining outside, you might forget about that dreaded pothole that’s now invisible – turning a puddle into a pit. Get the best out of your adventurous run by being prepared with an extra pair of running socks, and combat foot bacteria to boot.
Change out Of Wet Clothes
If you’re running in the rain, it’s important to change into dry clothes the moment you can. This will help you stay warm and dry, and keep you safe from potentially getting sick.
You might feel refreshed and warm after your run, but you will soon start cooling down. Even if you were running in a raincoat, water might still seep into your clothes.
Dry Your Shoes
Rainy days aren’t going to bring you much sunlight to dry your shoes naturally. Do not store your shoes in a damp and cool environment either unless you want your expensive gear to build up mold.
Start by drying your shoes with a hairdryer or dryer after finishing up your run. Make sure they’re completely dry before putting them back on. Damp shoes aren’t just uncomfortable, but also a breeding ground for all kinds of nasty bacteria.
Rain on Shine – It’s Go Time!
There is no need to be scared of the rain or let the cloudy skies get you down on your race day. Follow these 12 running tips to mix up your workout.
Keeping warm, dry, and visible is of the utmost importance and will keep you comfortable and safe with each rainy run. Who knows, maybe you just found your perfect way to enjoy the rainy days while sticking to your exercise routine.
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Reinette Robbertze completed her diplomas in both Journalism and Nutrition respectively. With an impressive portfolio of health blogs and magazine articles behind her name, she shares her real-life experiences with her passion for healthy living. Her educational background guides readers with authentic, and sometimes anecdotal information. Stay tuned!