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Tips for Running in the Rain

Updated on May 12, 2007

Running in the Rain

Most runners will tell you there is not much that can keep there from their daily run, and rain is definitely not something that will stop them. But it is important for runners to prepare for of rainy day running, there are some different guidelines you need to follow. The following are some tips for rainy day training, and for RACING in the rain.

Rainy Day Training Tips

  • Purchase a parka or light water resistant cover to keep the warmth inside. Even a trash bag will do.
  • Wear a head cover that will keep your head dry.
  • You may wear leg tights. Do not wear heavy cotton sweats. Cotton sweats will just become water logged and weight you down.
  • If you drive to a location to run, take along some dry clothes to wear home. Even though you are wet, you are still perspiring and your pores are open. Do not stand around and visit with running mates. Turn on your car heater and head for home. Take a hot shower and get the chill out of your body.
  • For best results, run from your home or a location where you can shower and change into warm clothes. Time your run for a 30 or 45-minute trip. Remember to run half the time you allotted for yourself, turn around and head back.
  • This is not a time to run tempo speed changes or race for time on our local running path.
  • Run in safe, well-lighted areas at night. Do not run off the streets where you know flood conditions may appear at a moment's notice.
  • Stay on sidewalks and refrain from running across flooded intersections.
  • Always carry identification and the name of a person (and phone number) to notify in an emergency.

Rainy Day Race Preparations

Most race competitors have a tendency to over-prepare for racing in the rain. What usually happens is that the sun comes out and you overheat. Wear a throwaway shirt while you are waiting for the start of the race. A light plastic parka or trash bag is enough to keep you dry. If the rain stops, roll up your rainy day cover and stick it in the back of your shorts. If rain comes again, slip your cover back on.

Be sure to pin your number on the shirt you will be wearing when you finish. Bring a complete set of dry clothes, including shoes and socks, to change into at the end of the race.


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  • profile image

    beautiful girls 7 years ago

    great advice, also don't forget to have cotton socks during your rainy run, cotton will prevent blisters and put on your cap, that's a must :)

  • fucsia profile image

    fucsia 7 years ago

    I love run in the rain! thanks for your tips

  • Ben Zoltak profile image

    Ben Zoltak 6 years ago from Lake Mills, Jefferson County, Wisconsin USA

    Great information, I find a lot of what you say here K. Cossaboon could also apply to winter camping. I wish I would get back into running, I ran every day for probably 20 some years, but my back and hamstrings are going week. Have to get back to working my core first I guess.

    Great hub, solid information.


    PS, hope you don't mind, but I linked this hub under the word "running" in one of my poem hubs, hope you like it!

  • boldpacemusic profile image

    boldpacemusic 6 years ago

    Great job on this hub. I've added your page to our "Top 40 tips for Women Over 40 runners" here:

    It's obviously targeted at women runners, but most tips work for all runners. Thanks!

  • lillm profile image

    lillm 6 years ago from Berkeley, CA

    It's rainy season where I live, so this information will be very handy. Thanks!

  • profile image

    forget 5 years ago

    the ctton socks folks, that had to be a joke! Don't wear cotton socks EVER to run in.

  • profile image

    5 years ago

    yes, love to run thanks for the tips, better then sitting around

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