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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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