Expert advice: Tips for Running in the Rain

Running in the rain? Bring it on. There’s something exhilarating about getting out there when the rain is hammering down, and completing your session in less-than-ideal conditions. When you’re training for a race, a spot of wet weather isn’t an excuse for bailing on your session – rather, it’s an opportunity to embrace the adventure (in all but the most extreme of weather conditions, anyway). 

You just need to remember the old adage “There's no such thing as bad weather, only unsuitable clothing”, attributed to English walker and author Alfred Wainwright. He devised the 190-mile Coast to Coast route in northern England, so it’s fair to say he knew a thing or two about inclement weather.

So, with that in mind, we’ve got some top tips for running in the rain, to make sure you’re properly equipped for wet weather – and who knows, maybe you’ll even enjoy it, too.

Is Running in the Rain Safe?

First thing’s first: is it safe to run in the rain? For the most part, yes, but always use your best judgement. If the rain is extreme, or it’s causing other potential problems like flooding, then you might want to think twice about heading outside for a run. A named storm isn’t the time to try to bag Strava segments – instead, think about hitting the treadmill instead. It might be boring, but it’s safer than heading out in dangerous weather. 

However, if it’s just light drizzle, or even regular rain (without dangerous conditions), there’s no reason not to run in the rain. In fact, it can actually be quite refreshing. Just make sure you’re dressed appropriately and your route is safe. With the right gear and a sensible dose of caution, get out there and don’t let a rainy day derail your training!

Check for flooding

If there’s been heavy rain, check your route for potential flooding. Even shallow water can hide hazards like debris, potholes and slippery surfaces, so try to avoid running through standing water if you can. If you can’t reroute around the flooding, then tread carefully and go slowly – it’s not the time to try to get PRs.

Avoid running in lightning

Don’t head out for a run if there’s lightning or you hear thunder. And if you’re already out for a run, the best solution is to head for shelter as soon as possible, which could mean a car or a substantial building – but don’t shelter under a tree, as this puts you at more risk as you’ll be the tallest object in the area.

Avoid high winds

It’s okay to run when it’s windy, especially if you have a windbreaker or the right windproof jacket to protect yourself from the elements. In fact, in some parts of the world, you might never run outside if you always avoided windy weather altogether! 

But it’s important to know when it’s too windy to get outside for a run. It’s hard to give a strict definition of how windy is too windy, but it’s always a good idea to go with your gut. If it feels dangerous, especially if it’s windy and rainy, or you’re going to be running in exposed places, then it might be best to sit this one out or switch your run to the treadmill.

And even if the wind feels safe enough to run in, you might need to layer up with warmer clothes that act as a barrier against wind chill, which can make you feel cold.

Know the temperature

Rain can make you feel cold, especially in heavy rain, if you’re soaked through and your body heat starts to drop. That’s why it’s so important to have a high-quality waterproof jacket that will keep your clothes dry beneath it. You may also want to consider extra layers or accessories like gloves when it’s raining. Always dress appropriately for the conditions, considering both the actual temperature and how the rain will affect it.

Invest in a Waterproof Running Jacket

Along with your running shoes, a waterproof jacket is probably one of the most expensive items you’ll buy – but it’s an essential piece of gear for those who run regularly in rainy conditions. A running coat that’s waterproof will protect you from getting soaked, ensuring you stay comfortable during your run. 

Look for jackets with taped seams and water-resistant zippers for maximum protection. Many waterproof jackets also fold down into a stow pocket, making them easy to carry in your hand, a waistbelt or in a running vest – so there’s no need for your jacket to weigh you down if the weather changes.

Choose the Right Footwear

When it’s wet, surfaces can be slippery, so choose a pair of shoes with good tread. If you’re running on trails, opt for a pair with plenty of grip, as otherwise you run the risk of slipping on mud, wet grass or slick stones.

You may also want to consider a pair of waterproof shoes. These are made from materials like GORE-TEX that prevent your shoes from soaking through in heavy rain, keeping your feet dry – even when you run through puddles! 

Check Your Route

If it’s raining hard, you may need to adjust your planned route. Heavy rain can quickly turn paths or streets into a stream, and trails and parks can become boggy and difficult to run on. Thinking about your route beforehand can mean you’re more likely to have a pleasant run in the rain – you could even plan a route that offers some protection from the elements, sheltered by buildings or trees.

Rainy weather can also make it harder to see and be seen, so you might want to choose a route that has good lighting, especially if you’re an early morning or late evening runner. 

Keep Warm with Layers

The rain can make you colder than you might think, and you can cool down very quickly once you’ve been running in the rain. It’s a good idea to wear a couple of layers to stay warm. 

• Start with a base layer, made from moisture-wicking fabric to keep sweat away from your skin. 

• Then, add a middle layer like a t-shirt or long-sleeved top for warmth, especially if it’s also cold outside. If it’s warm and raining, you can skip either the base layer or the middle layer and just wear one.

• Finally, add a waterproof jacket. A good-quality jacket will prevent you from getting wet, while also letting sweat escape so you don’t feel clammy.

Avoid puddles

It can be tempting to embrace your inner child and run right through puddles when it’s raining. But it’s best to try to restrain yourself, if you can.

Why? Your feet will get wet, for starters. That can make for an uncomfortable run, and can also increase the risk of blisters as your wet socks and shoes rub against your feet.

Additionally, puddles can conceal hidden dangers, like holes in the ground or debris, which could cause you to trip, and the ground underneath the puddle may also be muddy or slippery.

Adjust Your Pace

Sometimes running is about getting the miles ticked off, rather than trying to hit specific paces. When it’s raining, you probably want to adjust your pace – so if you have a tempo run or interval session on your plan, it’s a good idea to swap it out for easy miles instead. 

Slowing down can help you maintain a steady footing and reduce the risk of slipping on wet surfaces. Your breathing might be affected in the rain, too, especially if it’s also cold or windy, so slowing down can help you to regulate your breathing – and it might make the run more enjoyable too. It can be hard mentally to run when it’s raining, so slowing down can take the pressure off and allow you to just focus on putting one foot in front of the other.

Keep Visible 

When the skies are grey and rain is lashing down, visibility can be poor, especially for drivers. That’s why it’s important to make sure you can be seen with brightly colored clothing or clothes with reflective elements.

Wear a Peaked Cap or Hat

Caps and visors aren’t just for sunny weather – they’re also useful when it’s wet, to stop rain from running down your face and into your eyes. A waterproof cap will make sure that your head stays dry and warm, preventing you from getting any colder while keeping the rain out of your eyes. 

Our Recommended Wet Weather Running Gear

Unless you live on a tropical island, the chances are that you’ll have to run in the rain at some point – so you may as well try to embrace it. Having the right gear makes that easier which is why we recommend investing in a high-quality waterproof jacket, moisture-wicking base layers, and water-resistant or waterproof shoes to keep you dry and comfortable.

Ready to gear up for your next rainy run? Explore our wet weather running gear and remember – there’s no such thing as bad weather, only unsuitable clothing!