5 Quick Tips for Running in the Rain

1. Avoid Overdressing

Sometimes it’s best to skip the rain jacket. While you want to be warm, doing this can help you avoid overheating. Layer appropriately to ensure you are warm enough without trapping in heat. Try to run in a long-sleeve, lightweight shirt, shorts, and running shoes that will dry easily, or find what works best for you.

2. Wear the Right Socks

Avoid cotton socks altogether, especially when running in the rain. Cotton can cause moisture to build up, which leads to friction when your foot rubs against the sock with each step, and inevitably results in blistering or irritation. A nice polyester-blend, or merino wool are great alternatives.

3. Waterproof Shoes Aren’t Always Necessary

While waterproof shoes may seem like the obvious choice, they aren’t always the saving grace. Waterproof shoes are great for keeping your feet dry when running in puddles on the road. However, water can still enter your shoes around your ankles if it’s raining. Once the water is in, it won’t be able to get out, making your feet wet, and allowing for the build-up of odor and bacteria. This is a good option for lighter rain, but in a storm, you may want to opt for traditional road running shoes.

4. Use a Hat

This is especially important if you wear contact lenses. Your head may not be dry, but a hat will help shield the rain from your face, making it easier to see. Choose a merino wool or polyester hat, as other materials will hold the water and become soggy and heavy on your head.

5. Change Up Your Mindset

Changing your mindset will change your outcome! If you approach your rainy run thinking “Ugh, I hate the rain”, chances are, you won’t enjoy the few miles your about to embark on, and your experience is going to be wet and miserable. Positive thinking can lead to positive results! Instead, tell yourself something like “I’m going to feel so free! Like a scene in a movie. I can’t wait to go running!” and see how that subtle change in thought can impact your entire experience.

‍

‍

Looking for upcoming runs near Philadelphia? 

Check out Run The Day's race calendar!

‍

Want weekly updates in your inbox?

Sign up for the eseo newsletter!