6 Tips for Running in the Rain
If your mind is set on a running goal, a bit of bad weather isn’t going to stop you.
Our tips for running in the rain will help you get the most out of your training, whatever Mother Nature’s doing. Here’s our guide for how to run in the rain.
Know your limits: is it safe to run in the rain?
Generally speaking, it’s safe to run in the rain - so long as you take sensible precautions.
There are a few key risks to be aware of when running in the wet:
- Storms and weather events: Check the forecast before you head out and use your own discretion. A shower might be OK to run in, but a torrential thunderstorm is best to avoid. If there are government weather warnings in place, wait for better weather.
- It gets slippery: There’s a close correlation between running injuries and wet and rainy conditions. If the roads or trails are wet, you’re simply more likely to slip and fall.
- It can be uncomfortable: Sodden shoes and soaking clothes can lead to chafing and blisters. If you go running in the rain, choose quick drying, water resistant gear.
- Watch out for excessive cold: Your skin gets wet when running in the rain, which means your body loses a lot more heat. In some situations, this could be risky (in extreme cases hypothermia could happen). Keep your rainy weather runs a little shorter and follow routes close to home.
Other issues with running in the rain
Besides safety issues, there are a couple of other factors to think about when running in the rain:
- Damage to your electricals: Too much water isn’t good for your phone and earbuds. Keep them dry in a water resistant run belt.
- Not your PB run: Runners tend to go slower when it’s raining (according to analysis of marathon times and the weather). Don’t expect to smash your PB in a downpour.
Are there any benefits of running in the rain?
Potentially, yes. There hasn’t been much research into this topic, so most evidence is anecdotal. But possible benefits of running in the rain may include:
- It’s good race preparation: You can’t predict what race day weather is going to be like, especially if it’s a few months from now. Training in the rain means you’ll have more of a feel for how to run safely in these conditions.
- Helps build mental toughness: Running is hard. Running in the rain is even harder. By grinding through a run in tough conditions, you’ll build up your mental resilience. If you’ve done it before, you’ll know you can do it again.
- You might just enjoy it: Splashing through puddles and feeling the rain hammering down on your body can be hugely exhilarating. Plus, you get your route pretty much to yourself while everyone else stays home.
Top 6 running in the rain tips
Planning to go running in the rain? These six tips will help you get the most from your session.
1. Check the tread on your running shoes
Probably the biggest risk of running in the rain comes from slipping on wet surfaces and getting injured. The best way to avoid that is by checking the tread on your running shoes.
If the grip is looking worn and smooth and the ‘valley’ between sections of the tread is flattening out, then your shoes aren’t suitable for running in the rain. It’s best to wait for dry weather, and replace your footwear as soon as possible.
Related: How to choose running shoes
2. Go slower when running in the wet
Because of the risk of slipping, it's best to go at a slower pace when running in the rain. Adjust your strides too - focus on short, fast footwork, rather than big steps. And as far as possible, avoid leaps (go round puddles, rather than jumping over them).
3. Know what to wear for running in the rain
If it’s pouring out, you’re inevitably going to get wet. The best clothes for running in the rain don't need to keep you bone dry. But they should be breathable and quick drying to help prevent chafing. Here’s what to wear running in the rain:
- Running t-shirt or long sleeve: This is your base layer. It should be super breathable and wick sweat, letting heat escape through to your outer layer.
- Running rain jacket: This should be waist-length and, obviously, water resistant with bungee closures. It also needs to be super breathable, to prevent overheating.
- Shorter length shorts: Your shorts will inevitably get wet. By choosing a shorter cut, there’s just less material to absorb water and distract you.
- Joggers and leggings: Wearing running leggings or joggers in the rain can be great - they keep you warmer, and any mud splashes won’t go directly on your skin. But in heavier storms, they can start to absorb water which gets distracting. If you want to wear leggings or joggers, choose a water resistant pair.
- Peaked running cap: A life saver. The peak will keep water from getting into your eyes.
- Water-resistant shoes: Not always necessary, but if you run trails or seriously wet routes, they’ll keep your feet dry.
- Socks: Choose fast-drying, close fitting socks made with technical yarns. That will help prevent rubbing.
The best water-resistant tech: Discover UA Storm
4. Warm up properly
Running in the rain will make your muscles physically colder. So, it’s more important than ever to warm up properly. Spend at least five minutes going through a running warm up routine - things like:
- Star jumps
- Lunges
- Squats
- Butt kicks
- High knees
5. Plan your route
If you know it’s going to be wet, plan your route so you don’t go near flooding-prone areas. River banks, canal paths and forest tracks are probably best to avoid. Choose well-lit, paved routes, and don’t stray too far from home.
6. Be visible
It may be harder for other road users to see you when running in the rain. Depending on the light, you might want to wear a high vis jacket, or running clothes with reflective details.
Supporting you, however you train
Wherever you run, whatever the weather, Under Armour running gear helps you train better. Explore our selection of professional grade, water resistant running wear, shoes and accessories, and be ready for running in the rain.