Rain, Rain, DON’T go away: The Do’s and Don’ts of Running in the Rain!

Rain, Rain, DON’T go away: The Do’s and Don’ts of Running in the Rain!

As the old saying goes “April showers bring May flowers”, and rainy season is upon us here in North Texas. In year’s past, we may have been able to head to the gym and hop on the treadmill whenever it was raining, however, this year unless you have a treadmill at home, things look a little different. With many of us running outdoors in order to social distance, it is important to be prepared to run in all the elements. Just because it is raining, doesn’t mean you have to skip your workout! Below are some DO’s and DON’TS to help you have a safe, yet effective run, even when it is raining.

1. DO be aware of the weather and your surroundings. Before you go out for your run, it is best to check the weather reports and see if storms are predicted. If it is lightening or thundering outside, postpone the run. If you decide to head out into the rain, always remember that conditions can change quickly. What may have started as a light drizzle at the beginning of your run can quickly and unexpectedly change to a thunderstorm halfway through. Be aware of changes in temperature, wind speed, and stay alert for any thunder. If you hear thunder or things start to change quickly, it is always best to cut the run short and head back home. Safety first – you can always run again later!
2. DON’T let the weather hold you back from your training. As runners we can control a lot during our training, but the one thing we can’t control is the weather. You never know what the weather will be like on race day, and most races will be held rain or shine. Because of this, it is important to train through it all – cold and warm temps, rain, wind, etc. Running in the rain will leave you feeling confident and prepared for any condition that race day might bring. Next time the weather is less than ideal, embrace it, and use it as an opportunity to take your training to the next level.
3. DO check the condition of your running path and adjust your pace accordingly. Wet conditions leave roads and running paths slick and muddy. Puddles also fill potholes making them more difficult to see. While running, keep your eye on the ground and run at a slower pace to avoid slipping or stepping into a hidden pothole. Slowing your speed for a few runs won’t negatively impact your training and will keep you safe so that you can run faster in better conditions!
4. DON’T forget to hydrate! Even though it may be cool and rainy, keep up with your hydration plan and don’t forget to drink plenty of water during your run. While running in the rain may not feel the same as running on a warm day, your body will still sweat. This means you still need to re-hydrate and replenish the lost water and electrolytes.
5. DO wear moisture-wicking clothes. Many clothing brands sell running clothes with moisture-wick technology or even windbreakers that will help prevent rain from soaking into clothing. Take advantage of these when you can to avoid your clothes from getting waterlogged. Heavy, wet clothing is more likely to cause chaffing, so the lighter layers you can wear the better!

Running in the rain may be different than what you’re used to, so take it slow. Like anything in life, the more you practice, the more confident you will feel and the better you will become. So, next time it’s drizzling grab your gear and head out for your run!

Written by Ashley Morrison
Ashley has over 17 years of running and racing experience and is both NASM CPT and RRCA Certified. For more running tips and tricks, find Ashley at Run With Ashley on Instagram or on her website and blog.