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8 Tips for Running in The Rain


Top Tips for Running in the Rain

A few runners enjoy running in the rain but getting prepared can definitely take a toll on any runner’s mindset. While running in the rain is not necessarily ideal, there are certainly ways to make it enjoyable. Check out these 8 tips for running in the rain! 



TIP #1: Be visible

When it starts to pour, it can be extremely difficult for drivers and other vehicles to see you. It tends to become dark and the road can become hazy. To prevent getting hurt, you want to be sure you remain visible all throughout your run. Avoid wearing dark clothing such as black, gray, and even white. We recommend wearing bright colors such as neon, pinks, oranges, yellows, and even reflective wear! This will not only increase your visibility but it will also keep you safe in poor weather conditions. 



TIP #2: Change your mindset

When running in the rain you have to remind yourself that there are good days and bad days. Accepting that it might be more challenging mentally and physically can motivate you to give it a chance and boost your mood for the day. Sometimes adjusting your expectations and having a positive mindset can make the experience worth it. If you focus on the positives of the run such as; being able to get fresh air, surrounding yourself with beautiful scenery, and getting practice for a rainy race day negative thoughts are less likely to fill your head. Bringing some headphones and listening to your favorite music, podcast, or motivational speaker can also make the run more enjoyable and leave you feeling energized. 



TIP #3: Dress accordingly

Running in the rain presents its array of challenges that aren’t necessarily present on a dry day, so why make it harder on yourself? Avoid wearing cotton! Cotton tends to absorb water very quickly and becomes very heavy making the run much less enjoyable. Instead, try to wear clothing that is more form fitting and made of moisture-wicking, technical fabrics, this way it doesn’t slide around or rub against your body causing chafing and blisters. For both men and women we recommend wearing tights, joggers, or fitted shorts to prevent friction and irritation. Wearing a hat with a brim can become your best friend. It will keep the rain out of your face and eyes so you can see more clearly. And of course, waterproof jackets are a must during rainy runs. 



TIP #4: Wear the right shoes

Having the appropriate running shoes is extremely important when it comes to running in the rain.  Wearing running shoes with little to no grip will reduce traction causing an increased risk of slipping. Waterproof and trail running shoes are a great option because they provide deeper grooves and have a steadier grip.



TIP #5: Prevent chafing

Unfortunately chafing can happen during any kind of physical activity but is more common when running in the rain. Not only is it painful but if not treated properly it may lead to other issues such as open sores and infections. We recommend applying Body Glide to help sooth areas of the body prone to chafing. 



TIP #6: Protect your electronics

Storing your electronics in a waterproof carrier, belt, or bag will protect them from getting water damage. Nathan has a variety of waterproof and water-resistant options for carrying your electronics and protecting them from the rain.  If you are in a crunch and don’t have access to a waterproof bag, you could always use a sandwich bag for protection. 



TIP #7: Plan your route and watch your step

Although it is exciting to try new routes and explore, a rainy day might not be the best time to test out a different route just in case you need to turn around and go back. Picking a route that you know well is a safer option on those rainy run days. The weather can be very unpredictable, you never know if it is going to clear up or get worse. Knowing your way around can be extremely beneficial when it comes to running in the rain. Not only does it help to know your surroundings but choosing a route that you know well makes us more cautious of where we are stepping. The rain can cause visibility issues making it more difficult to see what is in front of us. Planning your route can help with knowing what is to come next during your run. 



TIP #8: Slow your pace

It is not the best time to do speed training when it's raining. Roads and sidewalks can become very slippery. You might want to think about slowing down your pace to avoid falling or slipping. Avoid roads where flooding may occur, you don't know how deep a puddle may be. Plus, there are benefits to slowing down your pace. Iif you are a beginner runner one of the hardest things to learn is a steady pace that works for your body. Running in the rain might just be able to help you discover what pace is best for you. 



Don't be afraid to run in the rain!

Running in the rain can be daunting at first glance, but having these tips in mind might make the run enjoyable in the end! The next time it’s raining don't let it ruin your running fun! Step outside and enjoy the experience and all it has to offer you. Be sure to check out the best rain running gear at your nearest Fit2Run retail location or online at!


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