8 Helpful Tips for Running in the Rain
If you are one of those who use the rain as an excuse to stay home and not go out for a run… sneaking is over. Do not see it as a nuisance, but as an experience!
It will happen to you more than once, either because a rainy season coincides with your workouts or because you are surprised by a downpour in the middle of one of your outings.
Do not be sad. You can go running in the rain if you take a series of precautions. Take note of the useful tips that we are going to tell you in this article and don’t let anything stop you.
#1. Wear Appropriate Rainwear
This point is obvious, you will not be able to go running in any outfit. Your clothing should be technical, made with synthetic fabric, that is, it does not absorb water so that it stays dry and light. Never opt for cotton or other fabrics that retain water or sweat.
Avoid wearing a raincoat or totally waterproof clothing as it can create a greenhouse effect that makes you sweat more than necessary. What we don’t want is to get wet, so choose waterproof clothing that is breathable .
A windbreaker over technical clothing can be a good option, as well as the use of a cap or visor to protect your eyes (especially if you wear glasses). On the other hand, if you are prone to rubbing in the areas of greatest friction, use petroleum jelly or some cream to prevent irritations from appearing.
#2. Perform Dry Heating and Recovery
If you are going out when it is already raining, warm up under a covered area where you do not get wet. If you can’t, you will have to warm up at home and go straight out for a run. It is always better to get wet when we have already warmed up and we only have to maintain body heat.
If the rain catches you in the middle of the training (and you are well equipped) do not worry. By now you will have warmed up enough and will not be affected as much by the change in temperature and environmental conditions.
In both cases, the recovery must always be covered. If you can, slow down to a gentle jog and finally do your stretches indoors or straight when you get home. This will keep you warm for as long as possible before cooling down.
#3. Reduce Speed and Intensity When It Rains
Don’t go for a run like it’s a regular training day. In these cases, it is important that you adapt and modify your running technique to the weather conditions to increase your stability and safety. Carrying out medium distances with small changes of pace would be ideal.
Depending on the intensity at which the water falls, you will have to reduce to a greater or lesser extent the pace of your run and even the length of your stride . Your hands must be free of material during the race (no carrying an umbrella, for example). If you slip and fall, you will need your arms to react, support you and reduce the severity of the impact.
What you should not reduce is hydration. Running slower doesn’t mean you no longer need to drink. Think that you will continue to sweat the same or more and need to recover if the race is going to be long.
#4. Protect your Feet to the Maximum and Choose the Ground Well
One of the most important aspects is that you protect your feet as much as possible. Wear waterproof shoes that are characterized by a good grip to run more safely and firmly on the ground.
The socks you wear should also be waterproof and anti-chafing. If the skin on your feet becomes soft due to the use of inappropriate shoes or fabric (such as cotton), annoying wounds and blisters can appear. If you are still prone to irritations, use petroleum jelly to prevent.
On the other hand, choose the surface on which you are going to train well. Opt for sidewalks or asphalt and avoid more slippery floors such as mud, grass or dirt. This will make it easier not to find puddles, dry leaves or obstacles that make you fall and suffer an unnecessary injury.
#5. Use Reflective Elements for Greater Safety
It depends on the intensity of the rain or the fog, the visibility will be higher or lower. If you go for a run in the early or late hours of the day, the lack of light is added. That is why it is recommended that your clothing be light or bright colors.
If your clothes or shoes include reflective or fluorescent elements , great. If not, you can bring reflective objects or strips or mini strobes. This will help you when alerting vehicles, pedestrians, cyclists or other runners of your presence.
You yourself should also be more alert than normal in case you come across an obstacle or vehicle. If you can, avoid bringing music to have your senses more sharpened and focused on the race and the environment (think that hearing the rain fall also has its point)
# 6. If the situation worsens, take refuge and wait for it to subside
If the small downpour begins to turn into a thunderstorm, do not hesitate to take cover and find a place to take refuge until the situation calms down a bit. If it doesn’t subside and you start to get too cold, it may be worth retiring in time .
If you are in the bush or near trees, stay away from them as much as possible. Remember that lightning always tends to fall at the highest points, so avoid getting close to them.
On the other hand, if you carry your mobile or an electronic device, it is best to put them in an airtight bag. If it rains with such intensity, no matter how hidden you are, it is very possible that your valuables get wet and can be damaged.
# 7. Don’t lose motivation and keep moving forward
If you go for a run when it rains you will get wet, so take it on now. The first 15 or 20 minutes may be annoying, but then you will get used to it and adapt to those conditions. It may even be a fun experience for you and enjoy the beauty of the landscape and the smell of wet earth.
While everyone runs to be safe from the rain, you run under it defying all the established rules . Anyway, if you see that after a while you are still very overwhelmed by the rain and you realize that it is not your thing, do not force the situation and go home.
And of course, ignore the myths. You will not catch a cold from running in the rain as long as you follow these tips. If this were the case, races and marathons would be suspended due to rain, and it is not done. In fact, exercise strengthens your defenses, making it even more difficult to get sick.
# 8. Arriving Home and the Steps to Take
When you get home and are already under cover, you should do your stretches. Immediately afterwards you should remove all wet or damp clothing and take a hot shower. In this way you will completely recover your body heat and avoid getting cold.
Check that you do not have chafing or irritation in the areas of friction most vulnerable to suffering them (inner thighs, armpits, feet …). If so, apply a repairing and soothing cream for the skin.
If your shoes have gotten very wet, the best trick to make them dry quickly is to put newspaper inside to absorb the moisture. This will prevent the shoe from deforming or bad odors from appearing.
Finally, sit back and regain your strength by having a hot drink like tea. If you want to take even more precautions against flu or colds, you can strengthen your immune system. Have something rich in Vitamin C , like a good glass of orange juice.
Don’t let the rain slow you down!
You know, going out on a rainy day is not enough of an excuse to stay home. If the intensity is light or moderate, you can go for a run following these tips. After all, whether from sweat or rain, we rarely finish a workout completely dry, right?
Of course, if the storm is very strong do not risk it. Remember that you can also opt for strength training or cross training. Focus on doing exercises to strengthen your lower body or switching to another sport like swimming (in an indoor pool, of course).