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How to run in the rain? – 10 tips for autumn’s training

Publish date 17.08.2022

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How to run in the rain? – 10 tips for autumn’s training

Autumn is getting closer and closer. You want to go outside and run, but then you look through the window, and you see that..it’s raining. Rain is a big inconvenience when it comes to running. What should you do? Getting wet is not comfortable and fun. What is more, you can easily catch a cold, especially during cold autumn or winter rain. In this article, we will show you tips for running in the rain!

Training in the rainy weather?

When it’s raining, and you want to run, you have several options. 

You can:

  • go to the gym and run in there on the treadmill or do strengthening training, 
  • stay at home and also do strengthening workouts, 
  • give up, and move the training for the next day, 
  • suck it up, wear proper clothes and go outside, when it’s raining. 

The first two options are the best when you don’t have strictly planned training for competitions, and the gym is close to you, or you have enough time to drive there. If you are feeling weak or tired, then you have reason to just let it go that day and postpone the training to the next day. 

However, you should remember that in the long run, postponing your training session will not help you at all. You have to consider the weather, and remember that autumn is a rainy season and may rain for several days. Your physical condition will decline. This is why do not run from rainy weather and do not treat this atmospheric phenomenon as an excuse. It’s not worth it. Especially those who are preparing for autumn and early spring starts know this. Then there is always a high probability of holding competitions in the rain.

Running in the rain – benefits

You need to know that you will not gain much by training in rainy weather. If you prepare properly for such an outing running, you: 

  • will toughen up not only physically, but also mentally. You will feel stronger, you will know that you can make it, 
  • will feel much more satisfaction from finishing training in such weather than if you would complete it in normal, favorable circumstances, 
  • will prepare for the competitions, which may also take place on a rainy day, 
  • during such weather, the usually crowded and popular running paths will be all for you. Ok, maybe there will be a few more daredevils, like you. 

What is more, running in the rain can also clear your mind more than normal running. Such melancholy weather will help you relax, and even (who knows) maybe you will give yourself up to meditations. 

You do not believe? If not, be sure to try running in the rain! But first, read the following tips for running in the rain, so that your workout won’t hurt you after all.

How to run in the rain? This is what you should know before you decide for a run in the rainy weather

Water easily cools you down. Raindrops falling on unprotected areas will act just like your sweat to cool you down. By evaporating, they take away the heat generated from the surface of your body. However, this process is strongly discouraged on such a chilly day.

Wet clothing will not only stop insulating you, but will also quickly cool you down. This is because water conducts heat 70 times more efficiently than air. Rain likes to jam hard in your face, limiting your field of vision.

Puddles are the least of your worries. Much more dangerous for you will be wet and slippery surfaces. Be especially careful of wet leaves, on which you can slip very easily. You also should know that when running in the rain, the friction between your shoes and the surface is greatly reduced. You are much more vulnerable to falls and injuries.

If you are cold, it will also increase your reaction time. Your muscles are slower to tighten and relax. The hardest part will be the beginning. Fortunately, you will quickly get used to being wet, as long as you prepare and dress for it properly.

10 tips for running in the rain – how to run safely and well

Stop wailing and get on with it. To decide to do this kind of training, you must be strongly determined, have a well-formed habit, or be able to get out of your comfort zone for development. 
Have you already decided to go out and run in the rain? Congratulations! You belong to that group of runners with high self-denial. Now, read the following tips and prepare yourself accordingly so that you can safely return to your warm home.

I. PREPARE APPROPRIATE CLOTHES

Primarily, dress so that you are neither too warm nor too cold. Remember that, you should dress as if in reality there were 10 degrees Celsius more. If you put on more layers of clothing, is it not that you will not get wet? You will get wet – be prepared for this. This is why you should limit the layers of clothing. Wet clothes like to weigh you down.

Remember not to wear cotton clothes. Cotton absorbs water very quickly and, on top of that, does not drain it to the outside. It will effectively chill your body all the time.

Choose to wear layered clothing:

  • fast-drying underwear – will wick moisture from sweat to the outside. This is quite important, especially if you have a rain jacket immediately over it, which ventilates poorly. Moreover, make sure that clothing is seamless and immediately adjacent to your body to negate the risk of chafing. 
  • thermoactive T-shirt – will wick moisture to the outside and allow you to maintain thermal comfort. 
  • lightweight rain jacket – it would be good if it also had wind-resistant quality. It is a good solution if during rainy weather there is also a strong and nasty wind. 

Also, choose the right pants. Make sure they have flat seams. Pants made of moisture-wicking fabric will greatly increase your comfort. You can also find such pants that have the front of the thigh and the back and the back of the calf additionally protected with rainproof material. This way, the parts of your legs most exposed to puddles, rain, and freezing are further protected.

Such a set of clothing made of technical fabrics will be lightweight, even if it gets wet. Choose the thickness of the items in question (including underwear and a thermal layer) so that you are not too warm. Remember that you can always dispense with one layer, i.e. the middle one. 

For rain, take a baseball cap with you. The visor will protect your face and eyes from the rain chopping into them. 

The cap also should be made from rainproof material. In this way, it will protect you from losing heat through your head. When it’s quite chilly, you can additionally wear an ear band under the cap to shield your ears from the cold and wind. You can also put a multi-functional scarf around your neck. 

In this way, it will protect you from losing heat through your head. When it’s quite chilly, you can additionally wear an ear band under the cap to shield your ears from the cold and wind. On the other hand, put a multi-functional scarf around your neck. 

What about socks? 

They will probably be quite wet. This is why, to not add weight and even more dousing moisture to your foot, opt for ones made of thin material. Thick socks won’t keep you warm. They will only add more discomfort.

Run in the rain - how

II. DO THE WARM-UP IN A DRY, WARM PLACE

There is no need for you to extend your time in the rain and cold. This is why you should do your warm-up while still at home. Not only will you raise your body temperature more easily, but you will also stay dry longer. 

III. CONSIDER THE CHOICE OF FOOTWEAR

Shoes with membranes will protect against moisture. On the other hand, when you run into a deep puddle and water gets into them, it is likely to stay in them afterward, which will also make it less comfortable to run in the rain. You can choose such shoes with high soles. Then the risk of getting wet quickly decreases. On the other hand, such a sol has high amortization, which will not work everywhere. 

If you want to run in a wet forest with lots of leaves and mud, it’s best to choose a sole with loosely spaced studs. This will provide you with a good grip on the treacherous terrain. Do you have a few pairs of shoes, and among them is old footwear? Don’t be shy. In such weather, it’s better to damage old shoes than brand-new ones.

IV. PROTECT AREAS PRONE TO CHAFING

Wet skin, wet clothes – this is what puts you at risk of chafing. Provide yourself with petroleum jelly and use it to lubricate your groin, armpit, bra line for women, and nipples for men. You can also protect your feet with it, which are also more likely to develop painful blisters in such weather.  

V. PREPARE YOURSELF AN EXTRA DOSE OF ENERGY

If you’re planning a longer run, or you’re worried that the weather will suck the life-giving energy out of you, have with you something that will help you gather strength while you’re running in the rain. This can be an energy bar or something that will give you the motivation to keep running. For example, appropriate music or a running app through which someone can send you motivating comments during the training. Nothing motivates more than cheering another person. 

VI. SECURE YOUR GEAR

Do you take your cell phone or other electronic devices with you when you are running? If so, protect them from water. Buy the right case to protect them from the ubiquitous moisture and leave your gear fully usable. 

VII. DO NOT FORGET ABOUT REFLECTIVE ELEMENTS

During the rain, visibility decreases significantly. It can suddenly become completely gray and dark. This is why, make sure that your hat, jacket, pants, and shoes have some kind of reflective element. If necessary, buy even more reflective elements. They are not expensive, and they can save your life!

Also take a flashlight with you, especially if you plan to run in the rain on unlit roads and it’s approaching late afternoon or evening. After all, you need to be able to see the road, and what is before you. 

VIII. PAY ATTENTION TO WHAT YOU ARE RUNNING ON

We have more tips for running in the rain! Try to avoid puddles, at least at the very beginning. It’s worth keeping a relative sense of dryness for as long as possible. Unfortunately, this is something difficult to do. 

Watch out for wet leaves. It’s really easy to slip on them. In addition, running in the field, you are not sure what else is hiding them. It could be water, a very slippery stone, or a tree root. Choose steady ground to avoid injury. 

IX. COMPLETE YOUR TRAINING AT HOME

After running, return immediately to a dry and warm place. Stretching when you are cold and wet can easily lead to injury. The body cools down quickly, and your muscles will be contracted, inflexible, and not susceptible to stretching. At home, you’ll be able to calmly lie down on a dry floor and first roll out and stretch. This will be much healthier, safer, and more enjoyable.

X. TAKE CARE OF YOURSELF AND YOUR SHOES

When you finish your workout, take a warm shower, and change into warm, dry clothes. Don’t forget about your shoes. Clean them with a cloth or brush of mud and dirt, and stuff them with paper or newspapers. Set them in a ventilated room away from heat sources. Remember that drying your shoes directly in the sun or on a radiator can lead to deformation and dislodging.

Paper and newspapers, which you will replace from time to time, will dry your shoes well. At the very end, reward yourself for the hardships of this run. Make yourself a tea with ginger, cinnamon, and honey and eat a good meal.
Now you know how to run in the rain. These tips are very important if you want to run effectively and gain satisfaction from this activity.

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