By Marnie Kunz,
Certified trainer and run coach

Running in the rain can be refreshing, or it can be messy and even risky. These tips will help you prepare for rainy runs and determine when it’s safe to run outside. Whether you’re a beginner training for your first 5K or a veteran marathon runner, these strategies will help you navigate the rain safely and prevent common issues that can come up during rainy runs. As a running coach and longtime runner, I’ve compiled my top tips for running in the rain to help you make the most of your runs even when it’s raining outside.

Related Posts: Running Safety Tips

Is It Safe to Run in the Rain?

The first thing people often ask is about safety - is running in the rain safe? In general, yes! The rain is fine to run in, especially if it’s light showers. However, if there is a storm in the forecast with any thunder, lightning, or heavy downpours, you should skip your outdoor run and do an indoor workout, hitting the treadmill. Also, it’s essential to take some precautions and wear the right gear to keep you warm and dry (ish) when running on rainy days.

Here are some ways to prepare for rainy runs:

Wear waterproof running shoes. I know this may sound like an expensive hassle, but getting waterproof running shoes is a game changer. Usually, they’re made with Gore-tex, and most major shoe brands have at least one type of waterproof trail running shoe. I l have found them well-worth the investment since I run outside a lot. Waterproof running shoes are frequently made for trail running, so they also have extra grips on the treads (on the bottom of the shoe) to help you stay stable when running through puddles and on muddy trails. Keeping your feet dry can also help prevent blisters.
Wear a waterproof running jacket for cooler weather rainy runs. The rain can quickly lower your body temperature, which may be ok for hot and humid weather but these wet conditions can make your too cold when the temperatures are low. A waterproof running jacket will help you stay comfortable in dry clothes on rainy days. Also, beware of extreme cold weather. If it’s frigid outside and there is freezing rain and sleet precipitation, it’s best to take your workout indoors, as the combination of rain and cold can lead to hypothermia.

Wear a hat to help shield your face from the rain. This has helped me a lot as a contact lens wearer as it helps prevent your lenses from fogging up and getting wet.

Benefits of Running in the Rain

There are some advantages of running in the rain, including:

Preparing for adverse racing conditions. Training in the rain helps prepare you for road races in inclement weather and rainy conditions.
Cooling off on hot days. There is nothing like a light rain to offer relief on hot running days.
Building mental toughness. Running in the rain boosts your confidence and mental toughness. Each run offers its own challenges, and the rain adds another level of challenge that you can endure. You’ll be ready to tackle more challenges after training in the rain.
Getting in your miles. If you’re following a training plan, running in the rain can help you stick to your program despite the weather conditions. Whether you’re training for a 5K, half marathon, or marathon, you’ll most likely have some rainy days during your training, and being able to still run outside will help you build your endurance and fitness in preparation for race day.

10 Tips for Running in the Rain

Try these training strategies to help you face rainy day runs and stay safe and running strong:

1. Wear good running shoes.

If you have them, now is the time to wear your waterproof running shoes. Shoes with Gore-tex will help your feet stay dry even on the wettest days. Whether you have waterproof running shoes or regular ones, it’s also essential to ensure you have enough grips on the bottom of your shoes to help you stay balanced on slick, wet surfaces. Trail running shoes often have excellent traction and can help with rainy runs.

2. Wear lightweight, moisture-wicking socks.

Rainy days are not the time to run in thick, cotton socks as they’ll get bogged down by water. Wear moisture-wicking, lightweight socks to help keep your feet dryer in the rain.

3. Dress in layers.

Dress in lightweight layers with a waterproof outer layer. Resist the urge to wear too many layers as you can overheat and also experience chafing along your inner thighs and even your feet from wet clothing. Moisture-wicking clothing is your best bet for rainy runs with mud, puddles, and more.

4. Wear a waterproof jacket.

If it’s cool outside, wear a waterproof running jacket to keep you dry and warm on the run. If the weather is hot, you won’t need a jacket, but it can protect you from the rain for cooler rainy days.

5. Wear reflective gear.

It’s harder for drivers to see in the rain, so wear reflective gear to stay visible. A reflective shirt or pants will help you stay safe in rainy and foggy weather.

6. Watch your footing.

The rain can bring slippery conditions, so take precautions when running. Avoid flooded areas, and plan your routes to include higher ground when possible. Also, watch your footing to prevent slips and falls.

7. Wear a hat with a brim.

A baseball or trucker hat can help shield your eyes and face from the rain so you can see better on the run.

8. Bag it up.

If you don’t have pockets for your phone, ID, or keys, use a running backpack or a plastic bag to keep your stuff dry. A Ziploc bag is an easy way to protect your phone in the rain.

9. Shorten your stride.

Take shorter steps, especially in heavier rain, to help you balance on wet surfaces.

10. Adjust your route.

If it’s raining outside, adjust your route as needed to do fewer miles or avoid areas that may be muddy or flooded. If it’s cold and raining, research shows that your body will use more energy. In cold conditions you therefore may want to shorten your route.

FAQs

Why is running in the rain so good?

Running in the rain can be a refreshing way to work out and cool off during warm weather.

What should you avoid when running in the rain?

Avoid wearing all cotton and overdressing, as you can get bogged down by soggy clothes and experience chafing. Dress in light layers and wear a hat with a brim to protect your face from the rain.

What do you wear when running in the rain?

Wear running shoes with good traction on the bottom to grip slippery surfaces, a hat with a brim, and a waterproof running jacket if it’s cold outside. Dress in moisture-wicking layers to stay as comfortable as possible during rainy runs. Put your phone in a secured pocket or plastic bag to protect it while on the run.

Do you enjoy rainy runs? Share your workouts by tagging @Runstreet on Instagram, and I can cheer you on. Do you need a training plan to conquer your next race or running goal? Head to the Runstreet Training Center to get started.

Happy running to you - rain or shine! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

Running in the Rain: Complete Guide + 10 Tips