Friday, January 20, 2017

Five Tips for Running in the Rain

It's the rainy season here in San Diego and this year, it's actually raining! We've been dealing with rain on and off for most of January. With the Spring racing season on the horizon, it's pretty much a given that, if you don't have a way to run indoors, you'll be running outside in the rain. While it's not easy, there are things you can do that will help make it a little easier.

Before I continue, I'm linking up with the ALL-NEW Friday Five 2.0 link up, hosted by Rachel at Running on Happy and Lacey and Meranda from Fairytales and Fitness. When you're done here, be sure to check these ladies out!

Before I get to the tips, always keep safety in mind. If there are thunderstorms, keep it inside. If the rain is heavy and visibility is reduced, keep it inside. But a light rain or even a moderate amount of rain could be fun! Without further ado, here are my 5 tips for running in the rain:

1. Avoid cotton clothing. One thing ever runner needs to remember is that cotton is rotten, in any circumstance. Cotton absorbs moisture and that moisture will remain next to your skin throughout your run, increasing the likelihood of chafing. That added moisture also adds weight and bulk to your clothing. And it feels hideous. Do yourself a favor and invest in good quality, moisture-wicking items for anything that touches your body while running. Always, not just when it's raining.

2. Wear layers. Even in the cold rain, you can still sweat and overheat. A good rule of thumb is to pay attention to how you feel when you first leave for your run. If you feel a little on the cold side, you're in good shape and will most likely not overheat on your run. Another starting point is following the "20 degree" rule: dress as if it's 20 degrees warmer than it actually is when you get started. This is where wearing layers will help you the most. Be sure your outer layers are as water-resistant as possible and your base layers are non-cotton (everything should be non-cotton!). And don't forget to put some anti-chafe cream everywhere to help prevent chafing and blisters. Your feet will get wet, so be sure to lube them up!

3. Wear a water-resistant, lightweight shell. Water-resistant jackets will have sealed seams that will help keep water out when running during heavier rains. Be sure the jacket is breathable to prevent you from overheating. A hood is an added bonus. If you don't have a jacket with a hood, be sure to wear a hat (see below).

A lightweight shell I picked up for
$20 on clearance at Sports Authority!

4. Wear a moisture-wicking, lightweight hat. If I know I'm going to run in the rain, I need to leave my trucker hats at home and opt for a lightweight hat instead. Trucker hats will absorb more moisture than a moisture-wicking hat and will end up weighing 1000 pounds by the end of the run. A lighter-weight hat will feel more comfortable and the brim of the hat will help keep the rain off my face.

My trusty Nike hat I've had for 1000 years

5. Avoid especially muddy areas and puddles. While your feet are going to get wet simply from running in the rain, you'll want to avoid the urge to run through deep puddles and mud. Emerging your foot in water will guarantee your shoe to be soaked (adding extra weight each time you lift your foot) and blisters to form everywhere. Be sure to plan your route accordingly to avoid any low-lying areas that are prone to puddles and/or flooding. I know jumping in puddles is fun, so this may be the toughest rule to follow!

The best thing to do for running in the rain is to be prepared. Protect yourself with good quality items (don't forget your electronics - either leave them at home or put them in a plastic bag) and you're that much closer to actually enjoying your run through the rain. And when you're done, don't forget to get into warm, dry clothing as soon as possible! Hot cocoa, anyone?

Do you like running in the rain? How do you prepare? Or do you avoid it as much as possible?


  1. I got caught in the rain last week and got soaked! I don't mind running in it if it's warm but when it's cold it's miserable! Thanks for linking up with us!

  2. I don't mind running in the rain when it's warm out but there is nothing worse, literally nothing, than running in the cold rain. At the beginning of winter -- actually I think it was still fall -- I went out for a run in the cold rain wearing a running jacket. A POS running jacket. Soaked through and I was shivering the entire run. It was miserable.

    Good tips!!!

  3. Great tips for running in the rain! I need to remember these next time I go for a rainy run, which might be tomorrow.

  4. Hot cocoa? Yes, definitely need a hot drink after running in the cold rain!

    1. Hot cocoa has become a staple in my house this winter with all this rain!