Some people say that running is monotonous. All of those people are not me.
But, like anyone else, I have days when my work routine becomes tedious. Running in the rain is a unique experience, and my brains enjoy it.
On a rainy day, I enjoy going for a stroll. The air is cleaner; the temperature is cooler, and I’m usually the only one out.
In addition, it gives me a punk vibe.
The soothing sound of rain is reassuring. You won’t be listening to music unless you have waterproof headphones, so you’ll be able to enjoy the soft sounds of rain.
The tranquility of being one of the few people on your running route is also soothing.
Notwithstanding, the benefits are enormous and I enjoy it all the way.
Wondering what these benefits are? Let’s show you 15 amazing facts you need to know about running in the rain.
Is It Worth Running in the Rain?
Yes, it’s worth it when you run in the rain, says Audrey Springer, a certified racing coach for relentless runners.
Running in the rain can make you a more resilient runner.
For example, if you continuously train in the rain or other bad weather, the sun outdoors can improve your running time.
This is what I mean.
In general, rain tends to slow down the race, except for light rain, when the temperature drops.
If you are a competitive runner, running in the rain can help you prepare for race day.
Because performance in the rain depends on the conditions you’re running in. The more it rains, the worse the performance will be.
So if you can perform well in the rain, be certain to do better on your competition day.
Generally, running in the rain is safe, but your performance can suffer.
“Running in the rain is unavoidable, so training in any condition is beneficial,” says Springer.
From every indication, it is worth the stress to run in the rain.
What are the Benefits of Running in the Rain?
Its often safe to run in the rain as long as you avoid running during lightning, thunderstorms, or extremely heavy rain.
While it is often difficult to take the first step to run in the rain when the weather condition is bad, until you are faced with a dangerous storm or tornado, running in bad weather can be very rewarding, even beneficial.
Most times, it’s only the athletes that understand the benefits that underlay when you run in the rain.
Here are five reasons running in the rain is highly beneficial. Running in the rain:
#1. Can Boost your Confidence
The entire world often turns desert during rain. This is often out of fear of the unknown, thunderstorm, lightning, or dangerous being out there.
Instead of bending over because of inclement weather, get up and go outside. This can help you boost your self-confidence, strengthen you, and help you overcome fear.
It’s a guarantee you’ll feel even braver the more you splash the rainy miles alone.
#2. Relieves Stress
Stress is a man’s everyday food. Running in the rain soothes the body and hence reduces stress.
The feel of the water on the body and the sound of the rain is relaxing.
As long as you are not running in an almost freezing downpour, there’s always a good and relaxing feeling that comes with having the rain rundown your tired veins.
So, if you can put aside your fear of rainy days, you might end a wet spring run in a more conscious state than you started.
#3. Can Help You Burn Fat
Running in the rain may decrease your sports performance, but it can help you burn fewer calories.
If the rain is cold enough that your body has to work to stay warm, you end up increasing your metabolic rate after an adaptation period and therefore burning more fat during exercise.
While you’re stuck with some large kg in your body without reducing after a long workout, you should try running in the rain.
Read Also: Top 15 Healthy Cheat Meals That Really Work
#4. Can Help you Run Faster
Did you know that when temperatures are only a few degrees warmer, your performance can suffer?
This is because your body temperature rises while you run.
The hotter it is, the more you have to sweat to cool off.
Add moisture to the mix and you face an even greater cooling challenge.
However, when the sky opens up, the rain acts as a natural conditioner to keep your body temperature down so you can run faster.
#5. Will Help you Cope with Adversity
While it may seem ideal to run on a sunny day, challenging yourself to run in harsh conditions like rain helps you release factors you can’t control.
It will not only help you to be successful in training and achieving your racing goals, but also deal with adversity for the rest of your life.
After all, everyday life is rarely a perfect, cloudless day.
Meanwhile, avoid running in dangerous conditions such as thunderstorms or hailstorms.
What to Wear Running When it’s Raining?
One of the most important pieces of equipment for running in a downpour is a simple hat with a bill.
Any running cap or baseball cap will work, but make sure it has a spike that extends over your face.
The bill will protect your eyes from the rain so you don’t have to constantly wash your face with water.
Also, you can make racing in the rain more comfortable and safe by wearing moisture-wicking clothing, reflective gear, and making sure your running shoes have plenty of traction.
No running clothes will keep you completely dry in the rain, so expect to get wet.
If you go to the shower, you should also think about the fabric you are using. Try to avoid cotton t-shirts and socks, as they act like sponges in the rain, absorb water, and stick to your skin.
Even in sunny climates, cotton does not dry as quickly as synthetic fibers, and wet cotton can cause chafing.
Another trick for running in the rain is to choose tight clothing. Baggy tops and shorts cling to your skin when wet, which can quickly get boring.
However, slim tops are already closer to your skin, so they aren’t as sticky. Many runners put a waterproof running jacket over their shirt to keep it out of the rain.
If you are wearing a jacket, look for a jacket that is specially designed for running and is breathable, such as the Brooks Canopy Jacket or the Craft Repel Jacket.
Jackets that don’t breathe well can keep you dry from the rain, but they will suppress sweat and leave you damp.
Your choice of running shoes is just as important as the clothes you wear. Here are our tips for wearing running shoes in the rain:
Don’t wear your favorite shoes: Your running shoes will get soaked. If you can avoid it, replace your favorite pair with a secondary pair to avoid saturating the ones you wear most of the time.
Dry wet shoes well: It’s important to completely dry your running shoes after they get wet. Letting your shoes stay wet will shorten their life and make them smell bad.
Running shoes like the Nike Air Zoom Pegasus 36 Shield or the On Cloudflyer Waterproof can help keep your feet dry.
While some trail running shoes have a tighter mesh that repels rain, more has a grippy outsole for better traction on wet surfaces.
15 Amazing Facts About Running in the Rain
#1. Understand You Will Get Wet
It’s important you understand that when you decide to run in the rain, you’ll definitely get wet. So be the owner.
When I go out for a run on the track and it’s not too cold, I often kiss the rain. This helps me ready my mind for the drench coming to me as it leads to some fun, rainy, and sometimes snowy.
While you run in the rain, run in a lightweight long-sleeved shirt, shorts, and shoes that drain well.
You should avoid a rain jacket when running. All a rain jacket will do is help you overheat, and chances are you’ll wear it or tie it around your waist before the race is over.
Instead, put on a suitable layer to make sure it is warm enough, but not trapping heat.
#2. You Can Achieve Herculean Strength
The adverse conditions make it quite easy to challenge your body.
Training to deal with the added physical stress of running in a strong headwind or running in raindrops will make these hot and sunny runs relatively easy.
If you are the competitive type, you can be sure that on race day you will have done a harder and more substantial workout than those lined up next to you.
So, train in the rain to get the maximum strength.
#3. You Won’t Be Bored
Your usual and predictable route through the neighborhood will feel like an entirely fresh adventure in wet, sloppy weather.
The rough weather will liven up your run, as you will have a lot to notice and think about.
The experience can keep our mind rumbling over thoughts of wonderful childhood memories.
Instead of walking across the plain and mundane, you might find yourself splashing in puddles and feeling like a child again.
Isn’t that the very essence of why we love to run?
#4. Don’t Overdress
Overdressing is one of the biggest mistakes runners make when heading to a race in the rain.
Dress for the temperature, as if it were a dry day. Wearing more layers will not keep you dry.
Unless you are running with an umbrella over your head, you will definitely get wet.
If you have tons of cloth on you, you will only get wetter and heavier, which can slow your pace and make you weak fast.
#5. Don’t Run During Thunderstorms
Although running in the rain is perfectly safe, keep running indoors if there are thunderstorms in the area.
It is not worth taking the risk of being struck by lightning.
Thunderstorms can be very deadly to the body and lightening can even kill if care is not taken.
#6. Go With a Vaseline
Consider adding petroleum jelly to areas such as the tips of socks at the ankles, under the armpits, and on the bra straps while you run.
Nothing finishes a race faster than hot spots and raw skin.
You can also buy an anti-friction stick like Megababe Thigh Rescue, which protects the skin from chafing with a mixture of aloe, vitamin E, and grapeseed oil.
#7. Never Wear Cotton
Never wear cotton material when you run in the rain. Anyone who’s been wet with cotton knows it doesn’t feel right.
Because cotton absorbs water, so when you get wet, which you will do, your cotton clothing will stick to all that water and create a generally soggy experience.
Not only will it be more prone to rubbing because cold, damp fabric sticks to the skin, it will also be more likely to get cold.
It sounds funny, but technical wool is really great because it doesn’t feel cold or soggy when wet.
Materials like merino wool or polyester have thermal properties (even when wet), making them a better fabric option for running in the rain.
As they say, there is no bad weather, just bad equipment. “If you have the right equipment, you and the rain can be friends.”
#8. Wear a Baseball Cap or a Hat With a Brim
A hat or baseball cap can be your best friend on a rainy run. It will keep the rain off your face so you can see even in a downpour.
This advice seems obvious, but head covering is especially important if you wear contact lenses.
However, hats tip over in the rain, contact lenses or not.
While it won’t keep your head dry, it will keep some rain out of your eyes, making it easier to see.
If it’s cold, rainy, and windy, choose a thicker hat and wear a fleece headband over it to protect your ears. A headband can also help prevent blown off in a gust of wind.
#9. Wear the Right Shoes
The best running shoes for running in the rain depend in part on the type of run you are going to do.
For example, waterproof shoes may be better if you plan to run on the road, but they aren’t that great if you’re running on trails and will probably cross streams and puddles.
It’s advisable to keep your favorite shoes on dry days, relying on old shoes for running in the rain.
If it rains before the start of a race, wear an old pair of shoes and socks, and store your running shoes and socks in a plastic bag.
This way, you won’t have to run with your new shoes, turning them into old ones because the rain will wear them out.
#10. Protect Your Electronics
Store electronic devices, such as your cell phone and iPod, in a zip-lock bag or waterproof holder. Or just leave them at home.
Most racing watches are water resistant, but not all.
So if you wear a watch when running in the rain, check the watch’s specifications for its limits and keep it in good working order.
#11. Dress in Different Layers
If it’s very cold and raining, you may need to wear a few layers.
The most important layer is the one closest to your body.
Make sure it is a technical fabric like polypropylene or CoolMax, which absorbs water and sweat from your skin.
Your outer layer should be a wind and water-resistant jacket or vest. Do not wear a waterproof raincoat as it will trap moisture and heat.
Also, avoid cotton (including socks), as it tends to absorb water.
You can make a rain poncho out of a large garbage bag by cutting armholes and a hole for the neck.
Once you get moving and start to heat up, it’s easy to rip it off and throw it away.
Make sure to put it in a safe place so it doesn’t bump into other runners or become a litter box.
#12. Carry Extra Socks
If you have room on your running belt or fanny pack, store an extra pair of socks in a plastic bag.
Yes, you’ll waste some time stopping to change, but a dry pair of socks will be much more comfortable and hopefully prevent blisters.
This is especially useful if it’s raining and your socks are wet when you start running, but the rain stops while you run or jog.
#13. Be Mindful of Your Step
Running in the rain means you have to be very careful because the road or trail is slippery.
The key is to take small steps and really watch your balance, as you would on the trails, knowing that there may be a lot of roots, rocks, or branches that you could trip over.
Try to avoid getting into puddles as much as you can.
Your running shoes and feet will get wet from the rain, but they will be absolutely wet if you get into a large puddle.
In all, you should always be careful.
#14. Change Out of Wet Clothes
If you’re racing, bring an extra set of clothing to put in a checked bag (or your car if it’s easy to get to after the race) so you can swap out your wet running gear for slightly dry clothes after your crossover the final line.
You may feel hot when you cross the finish line for the first time or finish the race, but be sure to remove your wet clothing quickly.
When you’re wet, you’re at a higher risk for hypothermia, a drop in your body temperature.
Your checked luggage must be waterproof, as it cannot be stored in a protected place.
#15. Keep Your Shoes Dry
When you return from a run or wet run, take off your running shoes and fill them with crumpled newspaper balls.
This helps the shoes hold their shape, and the paper absorbs moisture from the shoes.
Do not put them in the clothes dryer or in front of a heater, as this can shrink them or distort their shape so that they do not fit you well.
On a beautiful, sunny day, anybody can go for a run, but only the most dedicated runners can brave the elements.
I’m the first one on the treadmill if there’s lightning in the sky. A run in the rain, even if it’s just a light drizzle, will add some variety to your daily routine.
You’ll feel hardcore and you’ll need mental stamina to get through a run in the rain. There’s nothing quite like running through a downpour to make you feel daring and tough.
If you can complete your run in bad weather, you’re a tough cookie who can handle other challenging circumstances. If you’ve run in the rain, you’ll be prepared for poor weather on race day.
- verywellfit.com – 12 Ways to Make Running in the Rain Better
- healthline.com – Get the Most Out of Running in the Rain
- greatist.com – 7 Tips That Will Make Running in the Rain Suck Less
- fleetfeet.com – Here’s Why You Should Run in the Rain
- insider.com – Running in the rain may improve your performance — here’s how to do it safely